Review: Powerdot Electrical Muscle Stimulator

I HAAAAAVVE THE POWWER!!!! (Sorry, could not help the He-Man reference)

I purchased a nifty new item based on some great feedback from some friends. The gear is the Powerdot Duo from and I will say that I LOVE it!

So what is it? According to their site:

Powerdot uses electrical muscle stimulation to activate your muscle fibers so you can get stronger and recover faster. Use an app on your mobile phone to initiate and control your workouts. You select the muscle groups you want to target and an impulse is sent to the pods that causes your muscles to activate. It’s that simple.

Well, that does seem simple. Here is my thoughts after 2 weeks of heavy use.
Continue reading “Review: Powerdot Electrical Muscle Stimulator”

Open Season

2016 Open season is upon us.
Open day 1 today (16.1 day technically)

I’d not planned to sign up this year. Told myself I wouldn’t. Injured my wrist last summer and to put it plainly, I’m getting old and it is taking forever to heal fully. I’ve been on a strict no pull up ban until it feels better after i reactivated it doing Cindy a couple months ago. Lifts are OK but I was worried I’d either hurt it worse pushing myself or just be annoyed having to scale.

Today I signed up.

Thanks to the inter-gym team system my box is doing which is setup to allow top scaled and top Rx athletes to contribute to the team score, I know I can contribute to a team. Feels far less annoying having to scale this way and pushed me to sign up regardless of my injury.

16.1 in the books. 221 reps. Scaled.

Pacing is the real trick on this one.

Good luck to all competing!

Review: Perfect Nutrition Diesel Protein

Quick review here. I’ve been using Diesel Protein by Perfect Nutrition for a couple months after shifting away from Progenix. Progenix tasted good and i found was very easily digested as a post-WOD shake after 6am WODs but man it was expensive. At the recommendation of a friend (who is also a nutritionist) I tried this Diesel brand and I am definitively a fan. I have tried 5 flavours now and since I am not one who can really dissect the nutritional aspects of it I will mostly review the taste:

Chocolate – Really nice for a chocolate. Most chocolates taste decent with Almost/Coconut milk but few taste good with water. This one even with water has a nice flavour and little aftertaste.
Chocolate Peanut Butter – I am a sucker for this combo of flavours and was a bit worried it would be gimmicky and weird. Nope! A little sweet to have frequently (stevia sweet but still sweet) but IMO very nice tasting.
Strawberry – A hit or miss for most people. Tastes like strawberry milkshake but is definitely sweet. I like it but I know others who do not (but they tend not to like ANY strawberry protein)
Banana – Not bad but not great. I don’t mind the flavour but i found i got tired of it quick and the aftertaste was odd. Almost metallic. Not a fan.
Mango Pineapple – OK took a flier on this one. Quite sweet and for the first couple dozen times i had it I thought it tasted ‘OK’ but it quickly hit the point where even opening the tub and smelling the flavour put me off. Wont buy again and may not even finish the tub I have of it.
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New home away from home

The future of Reebok Crossfit Firepower has a new building. The bones are developing and I am really looking forward to getting some workouts in on this great looking new rig! I’ve crossfitted around around the globe but an lucky that the best box I’ve been to is always my own.

Review: Reebok Nano 4.0

A bit behind the curve but I finally have some Nano 4’s. In fact I have two pairs now. I never had the 2.0’s but I can compare them to the 3.0’s and 1.0’s and to me these are my favourites so far. I liked many of the improvements that came with the 3.0’s compared to the 1.0’s. The rope protection and wider toe box in particular were very welcome. The issue I had with the 3.0’s was that the structure of the webbing overlay on the toe box always folded in an odd way that rubbed the top of my big toe and made them less than comfortable.

The 4.0’s have altered the overlay and i find them far more comfortable. They retain the flexible low profile structure of the previous generations and the new sock liner resists the tongue shifting very well which adds to the overall wearability. I have two pairs which are actually slightly different models.

The first is the standard model Nano 4 in Black and Red. I love the colour combo and overall a nice looking shoe. The heel cup seems harder and provides good stability and Reebok seems to have found a good balance between stability and flexibility on this one. It fees responsive but does not feel like I am in a zero drop shoe.

The second pair is a “Military” special edition “Nano 4.0M” pair I picked up in the US. They are essentially the same shoe but made with thicker rip-stop material (supposed to be like sandbag/rucksack material) and are supposed to be sand/gravel proof.

Overall an excellent shoe. Stable, durable and comfortable. The only negative I can say is there was a few places on the green pair where there seemed to be excess glue on the join between sole and shoe. The shoes perform well for outdoor running, plyometrics, and basic weightlifting and CrossFit movements.


Under the Bridge Downtown (London that is)

During my trip to Central London, I visited Crossfit Central London. An interesting box that is actually under a bridge that is hundreds of years old. The box is small-ish but well equipped and the people and trainers very friendly. Now by ‘people’ I mean the ONE other member who came to the 6am class on a Wednesday. I will definitely go again next time I’m at my London office

Another pin in my CrossFit map of the world.

UGSeries Madness Competition

A great day at my first big team event. Held at downsview in Toronto, UGSeries Madness was so much fun and a great experience. My teammates were all competition newbies or like me only had one or two under their belts. The structure of this event was setup differently in a rather unique bracket system. All teams regardless of levels did the same first WODs and that helped to classify them as Pro/Semi-pro/Amateur. My team did well and we just missed the cut into semi-pro thanks to some good scores in a max thruster (new PR 195lbs) and a Row and Bench WOD as well. Unfortunately we were knocked out in the first bracket round after seeding by a couple seconds thanks to an issue with judging standards (First time anyone has heard of no-repping single unders because you don’t jump two footed). Not much the organizers could do about it to be fair and though I was annoyed at the time I still had a great time and we had a Firepower team on the podium in each skill level!
Regardless of the judging issue and considering the size, the event was very well run and I will be looking to sign up for their events in the future.

Comp #2!

A buddy of mine and I had a free admission to a two person team comp to make up for the issues from the last comp we were in. This was a much smaller comp on a weeknight and for any mix of gender on a team. We signed up for scaled division and though we had fun, this was a very oddly programmed and run competition (beginning to think I’m spoiled with the good programming at my box).
A few “Highlights”:
– No one in RX or scaled could finish the first WOD. IT was a 1km bike, 800m partner carry and then push ups for reps with the remainder of the EIGHT minutes. Not one athlete did a single push up! So they added an extra part with a 5min push ups for reps.
– They told scaled they had to do 8ft rope climbs. I am 6’3″ and several other athletes were tall which made this a useless movement.
– On the one Clean and Jerk WOD they programmed (Yay lifting) they gave all girls a huge “bonus” to their lifts to make their lifts match to men’s weights. Unfortunately the bump up was far too large and all teams with women on them beat all male teams (And we lifted 400lbs between us which would have had us 7th in Rx which was mostly male teams rather than 15th on scaled which was mostly co-ed)

Enough complaints. It was still fun, I got a new C&J PR at 205 and kept feeding my addiction to competing. Maybe someday I will get good at it (Masters age is coming faster than I’d like)


First Taste of CrossFit Competition

Now to be clear, I have done firefighter challenges, CrossFit Open and of course a bunch of Mud Runs and adventure races. That said, through the years 595of CrossFit I have never done a real proper CrossFit competition. I am VERY competitive. I always worried that doing a comp would tarnish the sport for me. What if I do poorly? What if I let me team down or get down because of a movement I suck at?

I finally decided to give it a go at a smaller team comp put on by the GTALeague (now ToughStuff) promoter since it was at a local box. I signed up for a team with two friends from my gym. I will say I am slightly hooked and now just annoyed I didn’t try it earlier!

Only negative was the promoter. The promised swag bags were a no-show and it took me getting rather annoyed with them to get something from them (a free registration to a smaller comp in a few weeks). Better than nothing and i know most of the swag bags are nothing to write hoe about but hey, it is the principal.

Looking forward to some more competitions in the future now!