WOD, Class, Lunch and Shakespeare

We ended up having to split up our workout around class this morning. But here are the numbers:

Snatch - heavy single Matt 105# Donna 50#
Clean & jerk - heavy single Matt 175# Donna 80#
Back squat - heavy single Matt 295# Donna 145#

Class was packed 8 people joined us for a day of 5 x 5 deadlifts. So both of us being their was very helpful. Some good Personal Records were achieved with Bob lifting 295# for 5 reps when his previous 1 Rep Max was 290#.

We lunched at Napa on Main St in Great Barrington, Donna enjoyed her crab cakes while I had a heart attack on a plate, with cheese, ham, bacon and fried eggs.

The it was off the Shakespeare and Company http://www.shakespeare.org/ for "Othello" A great production we both really enjoyed it.

Now it is time to throw some chicken and local sweetcorn on the grill :-)

Friday Night at the box!

I got to teach the Friday 6pm session. The workout was 4 Rounds for time of: 400m Run and 50 Air Squats. Donna did this workout instead of the Catalyst Metcon. She was joined by Tony, Erik, Beth and Trish.



Earlier in the day we did our Catalyst workout:

3-position snatch - 70% x 3 sets Matt 80# Donna 25#
Snatch balance - heavy single; 85% x 1 x 2 Matt 100#/85# Donna 45#/35#
Pull-ups - 3 x max (deadhang) Matt 12/10/10 Donna 7/8/8
Ab roll-outs - 3 x 15 This exercise sucks!!!!!!

I did the Rower sprint intervals - 250 m sprint / 150 m rest - max intervals in 7 minutes - I managed 8 intervals, hard work!

Rest Day!

So for our rest day Donna taught 3 classes at BizFit and 3 privates. I stayed home and did a little plumbing and some yard work. We both enjoyed a great omelet for brunch at Martins.

It was a full house at the gym!

We were both there for the 5:30pm class. A good turnout with 6 people there along with the girls. The workout was a Handstand Push Up and L Sit Pull Up marathon!

Trish cranking out a great L Sit negative

We celebrated Heathers birthday after class with a Double Chocolate Stout and Cherry Wheat Beer combination. Yum!

Final Race Holiday Farms MTB Race Series

Last night was the final race in the series. Then we stayed for the cookout and prize giving. No maple syrup for me or Donna but we really enjoyed the racing. A big thank you to all those who helped put the series together and the other racers for supporting it.

We will be back next year and yes I will move up to 4 laps! (winning 6 out of 7 is a good indicator that it is time to move up!) Here are the results: http://www.berkshiresports.org/HolidayFarm.php?yrwk=2008%2C11&Task=View+Points We managed to make it to 7 out of the 11 races in the end. Thanks again to Emma and Ruth for pug sitting while we raced.

Posing for a pre race photo

Last night was a very short fast course, no time for rest.

Heading out on the second lap being chased by the guys who finished 2nd and 3rd.

Wednesday Catalyst WOD

So lesson learnt from last week. Even though we are MTB racing at Holiday Farms tonight we are sticking to the program and making tomorrow a rest day.

Workout today:

Front squat - 77% x 3 x 5 Matt: 185# Donna: 105#
Snatch pull - 103% x 3 x 3 Matt: 160# Donna: 75#
Rack jerk - heavy single; 85% of single x 1 x 3 Matt: 160#/135# Donna: 95#/85#

Metcon For time: Matt 24kg Kettlebell 30" Box 7:21, Donna 14kg KB 18" Box 8:01

20 KB swings

10 box jumps

15 KB swings

5 box jumps

500 m row

5 box jumps

15 KB swings

10 box jumps

20 KB swings

Checkout Matt the jumping monkey on the 30" Box Jump!

Girls at the gym!

Kiwi hanging at the gym while Donna cranks out her cleans and lunges

Donna taught tonight. It was supposed to be a 10k run but we came up with another option. We called it "Mini Multi Murph": 5 Rounds- 800m run, 5 Pull Ups, 10 Push Ups and 15 Squats. Jason and Claudia gave it their all and Jason stayed after to play with the girls while we worked out. Thanks Jason.

Donna also ran today, a hilly 5k in 27:31. She was practicing her POSE technique for the clinic coming up next month.

Catalyst workout:
Muscle snatch - heavy single Matt 135# Donna 50#
Power clean + push jerk - 75% (of power clean) x 2 x 3 Matt 135# Donna 65#
Met Con
3 rounds for time of:
10 (1 Sandbag shoulder clean + 2 lunge) - 50% BW Matt used a 65# DB, Donna used a 40# DB
20 kipping pull-ups, Donna JPU
Matt: 15:10 Donna 14:06

Monday = Crossfit Total

It was CrossFit Total day at BizFit. Beth and Claudia had a good session. Followed up by Jason, Trish, Mona and Lois. Jason managed a Deadlift PR of 415# check out the video.


The Catalyst Workout was hard work but fun.

Back squat - 85% x 3 x 5 Matt: 275# Donna: 125#
Clean deadlift - 115% (of clean) x 3 x 3 Matt: 225# Donna: 95#
Push press - 83% x 4 x 5 Matt: 140# Donna: 75#
Chin-ups - 3 x 10 (weighted if needed) Matt: Body Weight/+10#/+10# Donna: Jumping
GHD sit-ups - 3 x 15 slow
Russian twists - 3 x 20 Matt + 10# Med Ball Donna: On an AbMat +16# Med Ball

Rest Day

We actually managed to follow the plan today and took a rest day. We had lunch at Pearls restaurant in Great Barrington. Awesome food. http://pearlsrestaurant.com/

We also tried a new beer, Sixpoint Sweet Action from NY http://www.sixpointcraftales.com/ . Great taste try it if you can. To quote their website: "Beer is proof that God loves us and wants us to be happy - B. Franklin"


Then we picked up some cheese, crackers and blueberry wine as an afternoon snack.

We even managed to get the girls out for a walk, all of us got chewed on by bugs, but all in all a good rest day :-)

A day behind!

Ok, so I needed a break, it has been a long and busy week.

Yesterdays workout;

Snatch - heavy single Matt 95# Donna 35# both tired and working on technique before adding load.
Clean & jerk - heavy single Matt 135# Donna 55# I am still struggling to ensure my rear knee stays bent in the split jerk, not wanting to rip my achilles off I kept the weight manageable.
Back squat - heavy single Matt 275# this is a high bar squat going to full depth. I tried 295# but the legs were not up for it.
Ab work of choice 4 rounds 30 abmat situps, 30 flutter kicks YUK!

I taught the Saturday skills session on Olympic lifting fundamentals. Beth, Jason and Mona looked good doing the basics, next Saturday we will progress to the lifts themselves.

We checked out the Market Place's (Cafe and catering company, here in Sheffield) open house thanks to Jasons invite. Food was great. The Berkshire Bark chocolate is to die for so those in NZ and UK can expect to receive some in the near future :-)

Today (Sunday) is a rest day so we plan to do just that! Much like the girls do everyday! Except when Easter rolls around, then along with the puggy mugger there is the werepugrabbit to watchout for!

Busy Day - Work, 2 hour MTB Ride, 6pm Class, Catalyst workout etc etc

So today was busy.

We managed a 2 hour mountain bike ride at October Mountain with Dave and Celeste. thanks guys for showing us the way. It was hard work in the middle of the day, hot, humid and very buggy. We are still pulling out prickers from the downhill at the end.

Then I had arranged to teach the 6pm class at BizFit (CrossFit Great Barrington) but as it was a Clean and Jerk workout Donna took control (as she had just run a C&J skills session yesterday) and ran a great class for the 5 other people with nothing to do with their Friday evenings. Nice to finally meet Dan, Dina and Carrie. Mona and Claudia were also there working hard.

The girls rode to class in my truck. I think they like it back there as they can see all around.

Catalyst WOD:

Tall snatch + 2 snatch balance - heaviest for day; 85% of single x 1 x 3

Matt: 75#/65# Donna: 30#/30# Shoulder issues
Overhead squat - heavy single; 85% of single x 2 x 3

Matt: 75#/65# Donna: 45#/45# shoulder issues
Chin-ups - 3 x 12 (add weight if needed) Matt: Bodyweight

Met Con: (We skipped this due to the MTB ride.

4 rounds for time of:

250 m row

30 sit-ups

30 flutter kicks

Lesson learnt: Try to do the workouts and rest days as Rx. we were both shattered today!

Catalyst workout that we missed yesterday

We are supposed to be on a rest day today but we swapped the race yesterday for the workout so today was time to catch up.

The workout was:

Front squat - 73% x 3 x 5 Matt: 175# Donna: 85#
Snatch pull - 100% x 3 x 3 Matt: 155# still working to keep arms straight. Donna: 85#
Rack jerk behind neck - heavy single; 85% of single x 1 x 3 Matt: 155#/125# got to make sure I am bending the rear leg in the split jerk. Donna: 100#/85#

Donna split jerking 85#!

Met Con: 3 rounds for time of:

25 kipping pull-ups
20 knees to elbows
15 sandbag Zercher power cleans - 45% BW Matt: 23:56 used 3 powerbags (2 x 10kg, 1 x 15kg = 77#) for the cleans, they were hard to hold and it got worse as the sweat started to flow.


I did the met con before the lifting phase, now I know why they recommend a 4 hour break in between.

Holiday Farm MTB Race

Tonight was the 2nd to last race of the season. The course was dry with one big single track climb and a lot of fun downhill trail. Donna convinced Trish to come race as well, her first Cross Country race ever.

Amy, Dan (our two toughest regular competition), Matt, Donna and Kiwi, Emma and Ginger and Trishy

Dave let me stay doing 3 laps instead of pushing me up to do 4, thanks for that but I am not sure the rest of the guys agree as I managed to win again!

Thanks again to Emma for looking after the girls.

Catalyst Day 2 and Bike magazine

So today was the 2nd Catalyst Athletics workout. http://www.performancemenu.com/daily/index.php

Muscle snatch - heavy single
Matt 135# Donna 55#
Tall clean + push press + push jerk - 50% (of clean) x 2 x 4
Matt 95# Donna 40#

Met Con 3 rounds for time of: Matt 6:07 Donna 6:51
20 1-arm KB swing (10 each side) - 30% BW
M 24kg D 8kg
20 GHD sit-ups
M as Rx D Abmat +8kg
5 box jumps - mid-thigh +
M 26" D 24"

Check out the latest issue (September 2008) of Bike magazine "Why the East Coast Rocks" great article on East Coast riding. http://www.bikemag.com/

First Catalyst WOD and Fran

So, BizFit (CrossFit Great Barrington) is following the CrossFit Games workouts this week. First up was "Fran" (21-15-9 95#M/65#W Thrusters and Pullups) with the addition of chest to the bar on the pull ups.

I taught 2 classes, Holly rocked the 1st one using a 50# bar and getting 6 full chin over bar pullups before resorting to jumping pull ups (JPU) Time 6:37.

In the 2nd session Mona (7:47) and Lois (7:40) used 40# and JPU's, Jason (7:09) went with 75# and JPU's. Great work all around with some good times.

Trish came in late and went at it as Rx. Fantastic effort at 15:52 for a first full on "Fran". Pull ups were chin over bar not chest as per the games but it was a great effort.

Donna and I were up for the 1st day of the Catalyst strength program:
Back squat - 83% x 3 x 5 Matt 260# Donna 125#
Snatch deadlift - 110% (of sn) x 3 x 3 M 190# D 125#
Push press - 80% x 5 x 5 M 135# D 55#
Pull-ups - 3 x 10 (add weight if needed) M Strict + 10# D JPU
Weighted sit-ups (DB or plate behind neck) - 3 x 10 M Abmat + 20# MB D Abmat + 16# MB
Lateral planks - 3 x max M 2:01,1:12,1:19 D 1:10 x 3

This workout was hard! Talk about heavy! I can definitely see how this will build strength.

We are still riding the Holiday Farm mountain bike race series http://www.berkshiresports.org/index.php?ID=holidayfarm_announcements so feel free to join us on Wednesday evening for fun in the woods. Only two rounds left so make the most of them.

MTB Skills Clinic at Grafton Lakes NY with Team LUNA Chix

Donna practicing on the small drop

Since it was such a gorgeous day out we decided to head up to Grafton Lakes, where we did the Xterra a few weeks ago, to attend a Mountain Bike Skills Clinic run by Luna Chix NY.
http://www.nylunachix.com/ The instructor was former Luna Chix pro cross country racer Jimena (Florit) Dolzadelli formerly from Argentina but now residing in Connecticut.

Some off the skills covered were:

Dismounting with your leg over the rear wheel, Cyclocross style.

Cornering

Bike control

Low speed techniques

Track stands

Cone touching drills

Front wheel lifts

Back wheel lifting

Bunny Hops

Small drops

Matt Bunny hopping around the carpark

We headed out on a trail ride after lunch and got to try out some of our newly practiced skills.

A great clinic and well worth the donation to breast cancer research that was required to attend. Keep an eye out for future clinics on the Luna Chix NY website.

We have both been riding and racing for a number of years but there is always something new to learn or a different way to hone techniques and skills you already have. On top of that Donna won a Decente ride top in the raffle and Ruth was nice enough to give me the Park Tool bottle opener that was part of her prize pack. Cheers Ruth!

CrossFit Total :-(

So today I was supposed to teach a Saturday skills session doing things on the rings. I guess a combination of good weather and lots of people on vacation meant everyone else had better places to be. So it was just me and Donna. After a little bit of a warm up and looking at ways to help Donna work towards her muscle up we decided to try and catch up with a CrossFit Total (CFT) that we were programed for last week.

Neither of us was feeling great and it showed in our numbers. Great decision by Donna to go very light on the press and allow her shoulders more recovery time.

Anyway here are the numbers:

Back squat:

Matt: 275-315-Failed at 335 (previous PR 315)

Donna: 135-155-165 Personal Record (PR)

Shoulder Press:

Matt: 135-145-Failed at 155 (previous PR 150)

Donna: 45 x 3

Deadlift:

Matt: 275-345-Failed at 375 (previous PR 360)

Donna: 165-185-Failed at 205 (previous PR 205)

Matt failing at 375# check out that horribly rounded back! UGLY!

We think a combination of a busy week on vacation at the cape, eating quite a few non zone meals and not getting enough sleep all added up!

After the experience of the Olympic Lifting Seminar last weekend we are going to follow the Catalyst Athletics workouts for a while. This should lead to significant strength and technique gains when we revert back to the Crossfit main site. We will keep you posted on the difference and progress.

POSE and WOD at CrossFit Watertown

Donna and I headed off to CrossFit Watertown in Connecticut tonight (http://www.crossfitwatertown.com/). We ran a mini POSE running clinic for the crew there. The session was spoilt a little by the storm that passed through, rain, thunder and lightning we had it all.

Then we joined in on the team WOD for the night.

2 Rounds: 350m row, 30 Squats, 25 Kettlebell swings and 20 Burpees.

The gym at CrossFit Watertown, even the girls came down and joined us.

WOD "Karen" 150 Wallball shots for time!

It was a long trip back from the cape due to roadworks.

Then Donna taught the 5.30pm Class at CrossFit Great Barrington. The WOD today was "Karen" 150 wallball shots for time

Matt 20# ball and 10' target 10:06 (lesson for the day: Don't eat dodgy ham before a WOD)

Donna 10# ball and 8' target 7:09

More trees to cut, trail to ride and pugs to walk

Today started with a tangled apple tree and ended with a walk by the canal. The tree in question looks much better now and hopefully will not die of shock at loosing so many limbs.

Handlebar view of the trail
Once that job was done it was time to ride. Donna and I headed to the Trail of Tears here on the cape and proceeded to get lost for 2.5 hours riding sweet hardpacked single track and a little bit of fire road. Great riding but easy to get turned around, the fact that there are no real hills makes it a pleasant experience no matter what happens.

Donna ducking for a low branch!

Matt riding some stumps!

Since we had worked up an appetite it was off to the British Beer Company Pub (http://www.britishbeer.com/index.asp) for lunch. Their latest addition is a seasonal Pumpkin Ale with the glass rimmed with sugar and cinnamon. I know this sounds odd but it tasted great!

Finally we needed to walk the girls so headed to the canal and breakwater for some more fresh air.

Tree trimming on Cape Cod!

No WOD today. Instead I got to play with my chainsaw taking down some dead pines and trimming the fruit trees at Donna's parents place on the cape.

A quiet day all round due to thunderstorms and showers this morning. But the weather looks good to ride tomorrow!

WOD at Boston CrossFit - Thanks Neal!

Neal at CrossFit Boston (http://crossfitboston.squarespace.com/ ) was kind enough to let us use his facilities.

Donna and James checkout the leader boards at CrossFit Boston

AMRAP (As many rounds as possible) in 20 minutes of:

10 Reps 65# Thruster (Front Squat combined with Overhead Press)

10 Reps Pull Ups

Sounds easy right! Well watch out for those two exercise WOD's they HURT!

Matt: as Rx 13 Rounds + 10 Thrusters

Donna: 45# Thrusters and Jumping Pull Ups when required, 10 Rounds + 3 Thrusters

Both of us ended up shattered, it was hot and humid so a lot of sweat was left behind.

Matts "Sweat Angel" on the floor after the WOD

After the WOD we headed out to breakfast at Martins Coffee Shop in Brookline (http://www.hiddenboston.com/Martins.html). Great breakfast! I had the Irish, complete with blood pudding and real baked beans. Not very Zone Diet friendly but it was worth it!

Day Two of the Olympic Weightlifting Seminar - The Clean and Jerk

Today was the final day,once again we learnt a ton. Greg and Aimee are great coaches and the seminar is well worth your time and money. Checkout future seminars at http://www.performancemenu.com/index.php

Now it is time to go eat some red meat! We are back at Boston Crossfit tomorrow for a workout and to check out some classes.

Matt and Aimee

Donna, Aimee and Lisbeth of CrossFit Watertown

Day One of the Olympic Lifting Seminar - The Snatch

Matt getting one on one coaching from Greg Everett

So day one is over our hands are sore (the hook grip is hard work) and we are headed to a seafood restaurant (Legal Seafood) for dinner.

I will be all good as long there is something other than shellfish on the menu.

Today was a huge learning curve, but I think we are starting to get it. we both have a lot of technical parts of the snatch to work on. But it will be good to bring all our knowledge back to CrossFit Great Barrington.

On the Road!

We finally made it to Donna's folks place on Cape Cod. Traffic was bad and our 3 hour trip took 4.5. But at least I got to read half of the Olympic lifting pre course materials to Donna on the way here.

The girls were good until we got close to the cape then Ginger decided that she needed to bark at all the cars that went past. Apparently I can make worse noises than a dog when I am trying to distract her.

Anyway tomorrow is the first day of our Olympic lifting seminar so we are watching the opening ceremony from Beijing in preparation!

Fight Gone Bad!

The WOD (workout of the day) was scheduled as Fight Gone Bad, which is:

Three rounds of:Wall-ball, 20 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75 pounds (Reps)Box Jump, 20" box (Reps)Push-press, 75 pounds (Reps)Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

The Set Up

This was Jason's 1st attempt doing it as prescribed (As Rx) so Donna and I jumped in to help him out.

Scores
Jason: 184 Great effort for a 1st time as Rx. You are turning into a monster!
Donna: 234 (scaled to 45#Bar, 10# Med Ball to save her shoulder and an 18" Box)

The Girls giving Donna CPR

Matt: 302 a new PR

Matt trying to do math on the whiteboard while still in oxygen debt!

MTB Clinic at Grafton Lakes

Check This Out! At the same location as the Xterra this weekend.

August 17th – 10:30am-12:30pm Beginner/Intermediate MTB Skills Clinic & ride at Grafton State Park with 2-time Olympian and retired Pro LUNA Chix, Jimena (Florit) Dolzadelli at Grafton. Suggested Donation $10 with proceeds going to the Breast Cancer Fund.
http://www.nylunachix.com/calendar.htm

We are trying to work out the details but intend to be there if we can. We have a copy of the flyer for this event so e-mail us if you want more details.

Situps and other stuff!

WOD today:
For time:50 Sit-ups50 Double-unders50 Sit-upsWalking Lunge, 50 steps50 Sit-ups50 Burpees50 Sit-ups
Matt: 16:56
Donna took a day off as she was still feeling it from last night. No Mountain bike race as the weather sucked and we are both still feeling the effects from Sunday in our legs.

This weekend is the Olympic lifting seminar in Boston, so we are studying our course material and prepping for that.

Overhead Squat, Front Squat, Back Squat

I found my legs a bit tired after Xterra, but Matt, true to form, didn't seem to be bothered. This was a new workout for us. I personally had never done a front squat.

This workout is really about technique. Without proper form you will either fail or get hurt. I can't stress enough the importance of proper form before loading the bar with weight. Key elements -finding the proper depth, driving up and not staying in the bottom.

Jason and James were there to help. Thanks Jason for changing up all the weights!

The girls where in a coma from the heat of summer.

Nice work for all the clients who did the WOD. Jason and Travis did the full 5k. This was Jason's first...nice work (and he said he couldn't run). I think their POSE training is paying off. Everyone else that day did a 4k.

Recovery Day!

Today was the day to recover from the Xterra yesterday. We both got a massage from Sweep (sweep@berkshiresports.org )in Pittsfield. Great way to start the week. It delt with most of the aches and pains.

I taught the 5pm and 6pm classes at CrossFit Great Barrington. The WOD was 50 Muscle Ups for time. Travis did it as Rx in under 25 minutes, great work. Jason, Steve and Lois did a modified version using either Ring Pull Ups and Dips or the Jumping versions.

Results from yesterday are up: http://www.xterraplanet.com/uploadedfiles/races/xps/SKYHIGHRESULTS08.PDF
It is confirmed that I came in 8th overall, so I am very happy with that.
Cheers, Matt

XTERRA Sky High Off Road Triathlon Grafton Lakes NY

So today was the day! Up bright and early at 5am to drive to the event. The girls were very confused at being woken and fed so early.

Pre race preparations went well and we were ready for the start, even if the pre race breifing caused some confusion.

Then we were off for a short run on the sand before starting two laps of a 500m circuit in Long Pond.

The swim was your typical triathlon washing machine with arms, legs and bodies everywhere. That said both of us had a good swim. Matt in 17:51 and Donna in 23:27.

Then it was onto the mountain bikes for a 16-17km mudfest around Long and Shaver Ponds. The rain in the last few days had made the course slick and slippery, something we are both used to from riding around New England.

This leg was definitely the most fun, not surprising as we are both mountain bikers at heart!

Matt finished in 56:58 and Donna in 1:26:51.

Then it was onto the run. This started and finished on the beach. But this pleasant running surface was interrupted by 6km (4.13 miles) of rocks, bogs, slippery roots and a nasty steep hill.

From Donna "I was completely unprepared for the technical nature of the run. You would need to train for this by selecting an incredibly technical section of trail, Beartown comes to mind, and run on it for an hour."

Times for the run, Matt 34:08, Donna 58:09.

Total times with transitions, Matt 1:51:15 Donna 2:52:51.

We both took out 3rd in our age groups, complete with medals!

Overall results are yet to be confirmed but it looks like Matt was 8th overall.

A great day even with the changeable weather, we both got spot prizes as well.

A huge thanks to Jason and Heather for; looking after the girls, getting up early, bringing us lunch, introducing us to a new beer mix (Double Chocolate Stout and Cherry Wheat - try it you may like it as much as we do), cheering us on and taking all the pictures you see here. Couldn't have done it without your help.

Saturday Skills Session and D-1 for Xterra

So another Saturday Skills Session at BizFit CrossFit Great Barrington rolled around. Today was bench press! Travis, Jason, Beth, Leslie and Donna took on board all the coaching points and there was some great form.

Checkout Beth R. Feet firmly planted, shins vertical, good back arch, elbows locked out, focused on the ceiling and not the bar, everything engaged before she lowers the weight.

There was good group critique of everyones form which is great that way everyone learns even the instructor.

After the session Donna and I headed to Grafton Lakes to pick up race packets and check out the course for tomorrows Xterra. Looks like a small field and a wet course so it should suit us both well.

CFT Aug 1

CrossFit Total Day at CrossFit Great Barrington.

Donna coached the session and everyone made PR's. The total is Squat, Shoulder Press and Deadlift.
Numbers were:
Jason 305 105 390 Total: 800
Heather 155 70 180 Total: 405
Travis 185 105 225 Total: 410

Good work everyone.

We are still on rest, only two days to go to Xterra!

I had to do something though so I swam 1000m at Simons Rock, 250m 4:24, 500m 9:46 and last 250m 4:43.

Another Rest Day!

Ok so this tappering thing is getting old.

Donna taught a class this evening, covering the CrossFit Total exercises and finishing with a scaled "Helen". I hung out, did some demo's to save Donna shoulder and got in lots of stretching.

Looking forward to racing Xterra on Sunday!