Saturday, August 21, 2010


My workout today came via CrossFit New Zealand.

Lt Tim O’Donnell, 28, was serving as part of the New Zealand Provincial Reconstruction Team in the Bamyan Province, Afganistan, when his unit came under attack. Lt O'Donnell was killed.

Two other New Zealand defence personnel were seriously injured; Lance Corporal Matthew Ball, 24, who is a friend of CFNZ member Nick's from primary and secondary school, and Private Allistar Baker, 23. Lt O'Donnell is New Zealand's first combat death in Afganistan, and New Zealand's first combat death in over a decade. Lt O'Donnell is survived by his father Mark, a former police officer, his mother Mary-Anne, a nurse, his brother Andrew, and his sister Anna.

Nick asked us if he could create a workout to honour Tim in the traditional CrossFit fashion. He wrote a few words for us as well.

Tim O'Donnell, Matthew Ball and Allistar Baker are New Zealand's heroes. It's intrinsic to the nature of heroism, however, that a hero is the last person who is going to call himself a hero, because the chief characteristic of true heroism is selflessness. That is what distinguishes true heroism, like those fighting for our country and community, from false heroism such as sports idols and movie stars. Tim, Matt and Allistar gave selflessly of themselves to fight for our country and felt as if they were only doing their jobs, even though their jobs require them to do extraordinary things. The New Zealand Defence Force in Afganistan are not men and women who, once in a lifetime, rise to the occasion and go into the fray at great personal peril. They are people who train to do this, and more, on a daily basis. New Zealand is proud of their contribution to Afganistan.

This post is dedicated to all those who are in professions that involve keeping our community, and country, safe. Thank you for your sacrifices. - Nick Linton

400m Farmers Walk 2 x 24's/16's Kettlebells
28 Box Jumps 60/50cm
28m Bear Crawl
28 Double Unders
28 Ground to Overhead 40/30kg
28m Bear Crawl
28 Double Unders
28 Chest to bar Pull Ups
28m Bear Crawl
28 Double Unders
28 Burpees
28m Bear Crawl
28 Double Unders
28 Pistols
28m Bear Crawl
28 Double Unders
400m Farmers Walk

Subbed 84 singles for the double unders otherwise as Rx in 30:33. RIP Tim.

Monday, August 16, 2010

Meatza!!!!!!!!!!!! Vegetarians look away

Yeah that's right a meat based pizza,awesome.
Turns out Facebook is good for something :-) this link was posted by one of my "friends" in the US, Donna modified the recipe a little bit, but damn this is good.

Sunday, August 1, 2010


Platform is done, just pick the height and get ready to load some stones
Our two new 24kg Kettlebells arrived so.....
...... now I have more to paint.

Wednesday, July 28, 2010

Work in progress

This should work, just need some 4x4's to use as the main supports

What's hanging in your yard?

The girls enjoy the mid winter sun

On the ropes and then in the gym
My workout today was Jen Conlin's birthday wod:
Ten Mins to go for a 15-20 rep Back squat at 50% or 65% of your 1Rm
I got to 20 @ 100kg
Run 800m with bumper plate (25#/15#) 10kg plate
20 Box Jumps 24 inch
20 Power Cleans(95#/135) 60kg
10 Ring push-ups
Run 800m With Bumper plate
15 Box Jumps
15 Power cleans
10 Ring push ups
As Rx 18:38 :-)

Monday, July 26, 2010


Thruster 1 x 5 70-80-85-90 Fail-90 PR
New Thruster PR at 90kg or 198# :-)


Thruster 1 x 15 @ 50kg


Every min for 12 min – DB Complex

(loading 50% Body Weight) 20kg DB's

3 Hang Power Clean

3 Front Squat

3 Push Press

Dumbell complex was rough!


Brilliant idea!

Sunday, July 25, 2010

Snatchtastic Sunday

Sporting my EC Snatch shirt I headed to the gym for some Oly lifting.

Nick joined me to have a go at "Lynne" which is 5 rounds of max reps Body Weight Bench Press and Pull Ups. He managed 26 Bench Press and 80 Pull Ups

I did a Catalyst Athletics O Lifting workout
Muscle Snatch + 2 x OHS + Snatch Balance x 3 Sets - did these at 50kg
2 Position Snatch @ 60% x 4 sets these at 45kg
then 3 x 10 Ab Rollouts using the barbell. I had forgotten how tough these are.

Nick got to find out for himself

Great morning with the sun streaming through the windows