Tuesday, September 30, 2008
Then it was on the road to Boston. The plan was to do the "Fight Gone Bad" fundraiser at CrossFit Boston. However the weather, the Red Sox game and the New Kids on the Block concert all conspired to make the trip to Boston a driving nightmare. We missed the event but arrived in time for the beer and pizza. Our new CrossFit T-shirts with "Just Married" on the back were a great conversation starter. I think James is still in shock! From there it was on to Cape Cod to tell Donna's parents and to leave the girls for the weekend.
Then back on the road to Boston early (6:30am) on Saturday morning to get to CrossFit by 8am for the start of the Crossfit Barbell Certification. The cert was run by Mark Rippetoe from Crossfit Wicita Falls in Texas http://www.wfac-gym.com/ he is also an author of "Starting Strength" a great book on teaching barbell strength exercises.
The cert was great. Very long days (8am-6pm Sat, 8am-5pm Sun) with short breaks for lunch. So much information to absorb. We learnt 5 lifts in detail: Back Squat, Press, Bench Press, Deadlift and Power Clean. Then finished with programming and a great Q&A session. We did a lot of lifting during the cert as well as coaching other attendees. This is a great cert to attend and I would highly recommend it to anyone who wants to improve their knowledge of these lifts.
I got to meet another Kiwi who is married to an American over here. It turns out Hamish used to be in the NZ Army as well. So we had plenty to talk about as we tried to workout who we had both served with. It was also handy as now Donna knows that I am not the only one that talks funny, all those years in the military have to have some effect!
We headed for home via Medford to pick up the girls from Donna's parents who made the drive up from the cape. That was great as it saved us at least an hours drive in the rain. We finally made it home in time to feed the girls and post some pictures on the blog :-)
Friday, September 26, 2008
The Catalyst workout was rough yesterday. I was shattered afterwards and was very happy to have a rest day today.
Snatch - 90% x 1 x 3 115#
Clean & jerk - 90% x 1 x 3 160#
Back squat - 90% x 2 x 2 275#
Today was spent tidying up the house and yard, just in case there is a showing this weekend while we are away in Boston. I took a break and hiked the dogs around the lake at Beartown.
Kiwi leaving her mark beside the beaver mark!Donna cranked out "Tabata Something Else" The tabata protocol is 8 rounds of 20 seconds work and 10 seconds rest so each exercise takes only 4 minutes. For "Tabata something else" the exercises are: Pull Up, Push Up, Sit Up and Squat.
Thursday, September 25, 2008
Wednesday, September 24, 2008
After her workout Donna played with the ropes and got her first full ascent!
Good form with the rope in contact with thighs, shins and feet!
Muscle snatch - heavy single 140# PR
Snatch - 80% x 1, 70% x 2, 80% x 1, 70% x 2, 80% x 1 100#/90#
Clean & jerk - 80% x 1 x 5 140#
Front and lateral planks - 3 x max Front: 120/92/94 sec Lat: 63/62/62
5 rounds for time of: Time 2:32
8 kipping pull-ups
4 box jumps - mid-thigh+ 34.5" box
3 x 5 Clean and Jerk 65/75/75/75/80 PR
Monday, September 22, 2008
Wall-ball, 8 ft target (Reps) 20# ball
Deadlift high-pull (Reps) 75# barbell
Box jump (Reps) 20" Box
Push-press (Reps) 75# barbell
Snatch - 85% x 1 x 4 105#
Clean & jerk - 85% x 1 x 4 150#
Front squat - 85% x 2 x 3 215#
Pull-ups - 3 x 10 (weighted if needed) +20#
A. GHD sit-ups - 15 slow
B. Sidebends - 10/side with a 70# DB
Clean & jerk - 160# x 1 x 3
Front squat - 225# x 2 x 2 These felt good!
Ab work of choice - GHD Sit ups 3 x 15, Russian Twists with 10# Med Ball 3 x 10
Saturday, September 20, 2008
Three rounds for time of: 22:27
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups
Muscle snatch - heavy single 135#
Snatch - 80% x 1 x 5 100#
Clean & jerk - (70% x 2, 80% x 1) x 3 125#/140#
3 rounds for time of:
10 box jumps - mid-thigh+ 30" Box
10 DB push press - 25% BW (each) 45# Dumbells
Ab wheel - 3 x 15
Matt doing his best rabbit impression!
Friday, September 19, 2008
Donna driving up out of her new PR Back Squat
Getting under the bar!
I had a rest day so it was time for some yard work. I trimmed some trees, mowed the lawns, used the line trimmer and did some weeding. This Fall weather is nice not too hot and no bugs.
Thursday, September 18, 2008
While doing some yard work today I discovered several Flamingos hidden in the flower beds. Not in our garden I will point out! I thought Donna's Mom would like them.
Matt's Catalyst Workout of the Day
Snatch - 85% x 1 x 4 105#
Clean & jerk - 85% x 1 x 4 150#
Back squat - 90% x 2 x 3 275#
3 sets of:
A. Weighted sit-ups - 8 reps 20#/30#/30#
B. Lateral planks - max R 66/64/63 sec L 62/61/62 sec
Donna was on a rest day, so spent lots of time studying.
Wednesday, September 17, 2008
30 GHD Sit-ups, 30 Hip & Back Extensions, 45# Thrusters 20 reps, 35 Pull-ups
50 GHD Sit-ups, 50 Hip & Back Extensions, 45# Thrusters 10 reps, 20 Pull-ups
Taking in the view!
Tuesday, September 16, 2008
Weeks 5-8 and 13-16 are Bulgarian-style cycles developing the athlete’s technical proficiency with the classic lifts and his or her ability to manage frequent heavy lifting. The programming of these cycles is based on Mike Burgener’s 6-week Bulgarian program.
Initially, these cycles will prove extremely difficult for athletes without prior experience with training of such a nature. These individuals will find themselves unusually fatigued—both physically and mentally—slow, and abounding with aching joints. Modifications will be necessary in the first cycle to allow the athlete a chance to adapt to this kind of training and prevent complete neurological burnout or joint injuries. By the next occurrence of the Bulgarian cycle, the athlete will be able to handle it considerably better and require little if any divergence from prescription.
Sounds like fun doesn't it?
So the first day went something like this:
Snatch - 85% x 1 x 3 105#
Clean & jerk - 85% x 1 x 3 150#
Front squat - 85% x 2 x 3 210#
Jerk dip squat - 110% (of jerk) x 5 x 2 195#
GHD sit-ups - 3 x 8 (weighted if needed) 10#/15#/20#
This stuff is hard and heavy! The rest of the week will be interesting!
Monday, September 15, 2008
Mike from BizFit CrossFit www.bizfitcrossfit.com looked strong on the hill at Taconic St, hope the rest of the day went well for him and Leslie. The weather did improve over the day so there was sunshine for the after party.
We headed home to dry the girls off.
Donna headed out on a 5k run, she felt good, managing to maintain her POSE technique throughout. Donna has decided that the Olympic lifting workouts are too much on top of school, so she is changing to Crossfit WODs along with some strength specific training.
I sorted out a workout for Trish that she could do in the backyard. Thanks to CrossFit PC http://www.crossfitpcworkouts.blogspot.com/ for the inspiration of the Five and Dime Workout.
The workout was
5 Sumo Deadlift High Pull
10 Push Ups
5 Box Jumps
10 Kettle Bell Swings, and
5 Box Dips
5 Rounds for time.
Trish smoked through in 8:20, great effort.
Then it was time to grill some Buffalo and enjoy a beer.
Sunday, September 14, 2008
Saturday, September 13, 2008
Once again it poured with rain on the trip down - happens every time we go, wtf?
All 3 main food groups: Beer, Fruit and Dunkin Donuts :-)
After that we felt we had earned our burgers and beer. Not Zone but it tasted good!!!!
The girls had a great time as usual, they got plenty of attention from the locals and will no doubt appear on the Watertown site again.
acidulous, adverse, allogamous, athwart, baffling, bilious, captious, choleric, churlish, contentious, contrary, crabbed, crucial, cruciate, cruciform, crusty, cynical, decussate, fractious, fretful, ill-natured, inaffable, interchanged, intersecting, inverse, irascible, irascible acrimonious, irritable, morose, peevish, perverse, petulant, quadrivial, querulous, sullen, surly, touchy, transverse, unamiable, vixenish, waspish
We didn't really like any of those and thought of cross as in angry. We liked madmiffedfit or maybe madslightlyannoyedfit, but madpissedfit just seemed to flow of the tongue (maybe the Guiness Extra Stout helped). Big thanks to the crew at CrossFit Watertown http://www.crossfitwatertown.com/ for help in the final selection.
So here we are at madpissedfit!!
Friday, September 12, 2008
Muscle snatch + 2 overhead squat + snatch balance - 3 sets med weight Matt: 95# Donna: 35#
2-position snatch (mid-hang, floor) - 60% x 4 sets Matt: 65#
V-ups - 3 x 10
Met Con - we both skipped this as we ran out of time at the gym.
3 sets:600 m row sprint 3 min rest
Thursday, September 11, 2008
Front squat - heavy single; not max Matt: 245# Donna: 125#
Rack jerk - heavy single Matt:175# Donna: 100#
30 Ball slams - 10% BW
10 clapping push-ups
Matt: 3:29 using a 16# Slam ball
Wednesday, September 10, 2008
Donna taught a Cross Fit total tonight and then we did the Catalyst workout:
Muscle snatch - to med-heavy single Matt: 135# Donna: 50#
3-position clean (mid-hang, hang, floor) - 65% x 3 sets Matt: 115# Donna: 35#
Push jerk + jerk - 65% (of jerk) x 3 sets Matt: 115# Donna: 70#
Met Con For time: Matt: 6:29 Donna: 10:48
20 burpess 5 kipping pull-ups
15 burpees 10 pull-ups
10 burpees 15 pull-ups
5 burpees20 pull-ups
Just a reminder, in conjunction with CrossFit Albany we are running a POSE running clinic in Albany on Saturday. Cost is $25 each, for more details e-mail either of us: firstname.lastname@example.org or email@example.com
Tuesday, September 9, 2008
Back squat - 90% x 2 x 3 Matt:265#Donna: 135#
Snatch pull - 107% x 2 x 3 Matt: 185# Donna: 70#
Press - 4 x 4 med-heavy weight Matt 115#/125# x 3 Donna: 60#
Chin-ups - 3 x 90% of last Friday's reps (this originally said Monday and caused some confusion) Matt: 3 x 9 + 10# Donna: 3 x9
A. GHD sit-ups x 15 slow Donna: AbMat +10#
B. GHD Russian twists x 20 Matt: +10# Donna: + 10#
Monday, September 8, 2008
Sunday, September 7, 2008
Tall snatch + mid-hang power snatch - 1 + 2 x 4 sets Matt: 55# 3 sets 65# 1 set Donna: 25# 1 set 30# 3 sets
Overhead squat - heavy single Matt: 145#PR Donna: 70#
Chin-ups - 3 x max Matt: 14/13/12 Donna: Kipping coaching with James :-)
Saturday, September 6, 2008
Friday, September 5, 2008
I taught the 5:30pm class at BizFit, great turnout for a Thursday night row 2 km workout. Luckily we have 5 rowers so it was one for each person. Good to meet Kate and Molly and to welcome back Amy. Beth and Jason were there as usual, they have been real regulars over the summer. As well as rowing the 2k everyone was introduced to the fish game, it was a dead heat between Jason and Molly with 960 points each. We will have to stage a rematch soon.
Then it was home to pick up Donna and the girls for our drive to the cape. We have the Concept 2 Rowing Cert in Boston this weekend and I am helping Donna's folks with some yard work on Friday, gotta love power tools. We took the truck so it was a breezy 3 hours on the road.
Thursday, September 4, 2008
Front squat - 80% x 3 x 5 Matt 205 wrong weight so the rest were 185# Donna: 115#
Snatch pull - 105% (of snatch) x 3 x 3 M: 185 D: 65#
Rack jerk behind neck - heavy single M:165# D:105# a new Personal Record!
Metcon: Matt 4:00 Donna: 7:46
3 rounds for time of:10 sand bag half-moons - 35% BW matt 15kg Powerbag Donna: 10kg
Wednesday, September 3, 2008
Muscle snatch - 90% of last Tues x 1 x 3 Matt: 120# Donna: 45#
Push jerk + jerk - 60% (of jerk) x 2 + 1 x 3 M: 105# D: 65#
4 rounds for time of: 5 kipping pull-ups 5 box jumps - mid-thigh 5 GHD sit-ups 5 KB swings - 30% BW Matt 30' box, 28 kg Kettlebell 4:22 Donna: 20' box, 16 kg KB 7:02
I did the metcon before the strenght component and Donna did it after.
I also played with my max box jump, made it to 41 inches not bad as I am only 67 inches tall!
Donna had her first day back at school for massage therapy, doesn't seem too bad, I am looking forward to all the practice she has to do :-)
Tuesday, September 2, 2008
Snatch deadlift - 118% x 2 x 3 M: 205# D: 125#
Push press - 85% x 3 x 5 M: 145# D: 85#
Pull-ups - 3 x 10 (add weight if needed) M: 10#
Weighted sit-ups (weight behind neck)-3x10 M: 10# D: 10#
Side bends - 3 x 10 heavy M: 70# DB D: 30# DB
Matt and James cranking out the weighted pull ups