Another 5k row, but this one with a twist

I taught a Gymnastics skills session at BizFit this morning. The focus was on handstands. Nice work by both Jason and Donna.

Then it was time some chores at home before Donna and I both hit this one today, for time:

Row 1000m

30 sit ups

Row 1000m

30 Overhead Squats with 5# Sand filled PVC

Row 1000m

30 Paralette Dips

Row 1000m

30 Push Ups

Row 1000m

30 Sit Ups

Donna 30:40 Matt 26:50

The penguin is on the roof!!!!!!!!!!!

As Christmas is on its way, it was time to start putting up some minimal decorations. So I mounted my moving penguin onto the old weather vane on the garage :-). Now what to add next hmmmm..............................

Fat Friday at CrossFit Watertown CT

After having a trial run at BizFit this morning, we headed down to Watertown with Jason and Trish for an all comers Fat Friday workout.

As a team of 2 complete the following for time:

Row 3000m or run 2400m

200 Box Jump

200 Push up

200 Pull up

200 Sit Up

All reps of each exercise must be completed before the next is started.

I teamed up with Sue from CrossFit Watertown and finished in 41:26. Jason and Trish finished in 48:26. Donna coached and kept track of time.

Then it was time for Zone snacks and beer :-)

Happy Thanksgiving Everyone :-)

Turkey Trot

We kicked off thanksgiving day with a Turkey Trot at Simons Rock College in Great Barrington. I elected to do the 2 mile event, as 10k in below freezing conditions did not appeal at all. That said the weather was great, no wind and the sun peaking through the clouds. I crossed the line in 14:07.

Donna wrangled the girls and manned the camera.

We are now watching the national dog show after preparing our thankgiving feast for the oven.

Have a great Thanksgiving day! Especially those away from their families and in harms way.

Donna rowed and I rested!

Donna checks out the latest Episode of 24 while cranking out her 5k

Rest day for me, a 5k row for Donna.

Then it was lunch with James at Martins in Great Barrington before we went our separate ways, Donna to class, James to work out and me to sponge some paint on a wall :-)

Pumpkin Icecream

On Paige's advice we tried some pumpkin ice cream, OMG soooooooo good, even the NY Times agrees. Get some if you can.

On the workout front Donna did the 20 minute AMRAP that I took on on Saturday.

She used 55# for 7 complete rounds of:

Thruster, 5 reps

Hang Powercleans, 7 reps

Sumo Deadlift High-pull, 10 reps

I did the run workout. Four rounds for time:

Run 400 meters

Rest 2 minutes

Time 13:15

I forgot my running shoes, yes I know I POSE run but running in Chuck Taylors is not to be recommended, its like running in flippers!

Row 5k

Today the workout was run 5k but it was too cold for that sh!t so I rowed 5k instead.

I had two classes to teach at BizFit. Lots of credit to Mona who did get out and run tonight, also credit to Trish and Jason who rowed 5k and added 30 situps every 1k, nice work all round.

I didn't take any pics tonight. So here is one from a day with much nicer weather at the East Coast Challenge in Albany this summer

Sunday workout - Thanks to the Hopper deck

Today we wanted to try something different where we could work out together (against each other). So we selected a card from the Hopper Deck . The Hopper Deck is a deck of cards that contains 54 Workouts of the Day.

We sampled the 6 of diamonds. For Time:

50 Wall Ball Shots - Matt 20# ball 10' line - Donna 10# ball 8' line

40 Double Unders - Matt 160 Single Unders - Donna as Rx

30 Kettlebell Swings - Matt 2 Pood (32kg/70#) - Donna 1 Pood (16kg/35#)

20 Steps Waiters Walk - Matt 1 Pood (16kg/35#) Donna 14kg/31#

10 Box Jumps - Donna 20"- Matt 30"

Matt: 7:55 - Donna: 10:25

This was fast and furious, but we both loaded on the weight to make it a challenge rather than just a sprint to the finish. Two rounds at this weight would be brutal, three rounds at a lower weight would be a challenge. There are lots of ways to tackle it, that's what makes CrossFit so much fun :-).

Saturday Skills and WODs

Two trips to BizFit (www.bizfittraining.com) today. I taught the Saturday Skill Session this morning. It was Olympic Lifting concentrating on the Snatch. Nice technique improvements by everyone :-)

Then this afternoon, we headed back in and were joined by Trish and Jason. We did a warm up and then each of us tried something a bit different. Checkout the video below.

Thanks to Trish for the camera work.

Trish worked on her deadlift form after we were done and it is looking good. Just get some more rest Trish, recovery is a key component to making any improvement.

Donna found another event for us to attend. December 21st Beasts of the North East IIAlbany CrossFit check it out a good time with some other crossfitters.

Rest Day

Another rest day for us both. Thanks to all you who wished us well following our recent nuptials.

Donna rocks the Filthy 50

Donna Rabbit!

I was taking a rest day after the two ladies yesterday, so I taught while Donna took the class.

Filthy 50 as prescribed, For Time:
50 Box jump, 24 inch box - Scaled to 18"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound bal - Scaled to 10 pound ball
50 Burpees
50 Double unders or 200 Single Jump Ropes
Donna 32:50


Jumping Rope and Push Press 45#

Menage a tois??????

So todays workout at BizFit according to the main CrossFit site was "Cindy" or "Mary". I decided it should be "Mary" then Cindy", hence the title of this post. Also Donna did "Cindy" with me so maybe that counts as well.

"Mary" as prescribed (Rx) In 20 minutes complete As many Rounds As Possible (AMRAP) of:

5 Handstand Push-ups

10 One legged squats, alternating legs

15 Pull-ups

Matt: 6 rounds + 40 seconds of Handstand hold

"Cindy" In 20 minutes AMRAP of:

5 Pull-ups

10 Push-ups

15 Squats

Matt: 19 rounds + 5 Pull-ups

Donna: 13 rounds + 5 Pull-ups + 5 Push-ups

The girls help me write up the scores

Great work tonight by Jason and Trish taking on Mary and then Jason pushing himself with Cindy as well.

Snatch!

Tonights WOD was Snatch 1 x 7. I taught the class, Donna attended. Then I did the workout too. This is the first time I have done the snatch since I injured my back with a snatch deadlift.

I started light at 65# and worked up to 115#, 5# at a time. Still a way to go to get back to my PR of 145# but I am happy and more importantly didn't re-injure myself. So I am confident going forward.

Donna had a good night as well, working up to a solid looking 55#. She then took Trish through Overhead Squats. A good way to get confidence holding that weight overhead.

Bottom of the Snatch!

Back to it. Monday night WOD

I taught two classes at BizFit before Donna turned up to do the WOD with me.

As Rx, for time:

135 lb Squat clean, 10 reps - 50 GHD Sit-ups

135 lb Squat clean, 8 reps - 40 GHD Sit-ups

135 lb Squat clean, 6 reps - 30 GHD Sit-ups

135 lb Squat clean, 4 reps - 20 GHD Sit-ups

135 lb Squat clean, 2 reps - 10 GHD Sit-ups

We both scaled to AbMat situps, I was still feeling the GHD Situps from "Mr Joshua". I went with 135#, Donna (still getting over her headcold) used 45#

Matt: 10:49

Donna: 11:08

Pulling under the bar

Rest Day!

The picture says it all :-)

Deadlift

After I taught the Rowing Technique Saturday Skills Session at BizFit, it was time to fit the Workout of the Day (WOD) in. Deadlift 3-3-3-3-3.

Weights 205-255-295-315-Failed @ 335#
Here is the video.

After that it was time to head home and allow Donna to practice her massage technique on me, a hard life I know.

Friday night workout

Donna isn't feeling well so it was down to me and Jason to throw down WOD tonight.

Seven rounds for time of:

65 pound Shoulder Press, 21 reps

21 Back extensions

Matt 22:50

Jason 30:44

We had to share the back extension machine but still got it done in good time :-)

Another great T Shirt from Power Barn CT

Matt and "Mr Joshua" - Donna and "Ryan'

My turn for "Mr. Joshua" at BizFit (http://www.bizfittraining.com/)
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups


250 pound Deadlift, 15 reps - I scaled this to 190#, my back is improving.


Too much layback on the deadlift.

Time: 28:21 Run splits - 1:51 - 2:21 - 2:28 - 2:32 - 2:42. Exercise splits - 2:48 - 3:16 - 3:32 - 3:44 - 3:05.

Donna wasn't feeling the greatest but still took on "Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees -Each burpee terminates with a jump one foot above max standing reach.

Scaled to, three round for time of:
14 Pull Ups


14 Dips

21 Burpees - Yeah Burpees!

Time: 12:14

Jason tackled "Mr Joshua" as well and pushed me hard finishing 1 second behind. Then he hung out after and helped wrangle the pugs.


Ginger raising the roof to help Donna along!