Saturday, January 31, 2009
My new Oly Lifting shoes arrived last night and thankfully my WOD required their use. Hang Power Cleans 1 x 7. I love my new shoes, very shiny and very solid.
Anyway here are my numbers: 165-175-175-180-180-185-190#.
Donna hit the 3 x 5 Deadlift workout from yesterday. She did them as work sets at 165#. Then she hit 3 x 3 Rack Jerks 65-75-85#.
There was another arrival tonight. The MaD CrossFit T Shirts, a very limited 1st edition run. Get them while they are hot off the presses ;-)
Friday, January 30, 2009
Thursday, January 29, 2009
Wednesday, January 28, 2009
It is named in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". It is now referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve his country and the beautiful people who make it what it is.
The book "Lone Survivor" gives a detailed account of the events that led to Murphs death and the subsequent events. Follow this link to the Washington Post to read more and if you get the chance read the book!
1 mile Run
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
I wore the 20 pound vest, ran in the cold (21F/-6C) and got it done in 49:09. Not my best time but given the snow and ice outside I was happy with it.
A different sort of day in snow and ice, Ghazni, Afghanistan, Christmas Eve 2006.
Great efforts by everyone else there tonight, especially Jason and Trish who had beat themselves up all weekend at the Level 1 Cert in Toronto and then did it again tonight.
Tuesday, January 27, 2009
Monday, January 26, 2009
Sunday, January 25, 2009
Taught a rowing skills session at BizFit this morning. Worked out with James from CF Boston after that. Came home and ate meat.
Then started a Pork Chilli (recipe from the latest Cooking Light) in the slow cooker - sorry to those on a paleo kick it has legumes, nightshades and beer in it. Guess I will have to eat it myself ;-) Image on left is from Cooking Light on the Right is what I made.
Sounds like the MaD CrossFit crew are busy in Toronto learning the basic elements of CrossFit. I look forward to an update.
Snatch - 85% x 1 x 4 135#
Clean & jerk - 85% x 1 x 4 170#
Front squat - 85% x 2 x 3 255#
Weighted GHD sit-ups - 3 x 10 30#
KB sidebends - 3 x 10 2 x 16kg KB
Saturday, January 24, 2009
Row 5k - Time 19:19
Avg watts: 225. Avg strokes per minute 27.
Breakdown per 1000m/time/watts/strokes per minute
Interesting to look at the breakdown; good start, weak in the middle, better at the end.
Donna and the crew are on their way to Toronto for the Level 1 certification over the weekend, looks like it will be a cold one so hopefully those Canadians have turned up the heat in the Moss Park Armoury.
On the home front, enough snow finally melted so that I could take down the Christmas lights, this included the penguin on top of the garage. Not sure how I will find the house in the dark now that the penguin is back in the attic :-)
Friday, January 23, 2009
Thursday, January 22, 2009
I used 2 x 1 pood (16kg)
I finally found a use for the SwissBall.
Wednesday, January 21, 2009
Tuesday, January 20, 2009
So we both just coached clients today, no workout - unless snow shovelling counts and it was only a couple of inches so it probably doesn't.
Elsie the cat, she only does rest days!
Monday, January 19, 2009
We are both on a rest day, so made the most of our time off. Donna still had a few new clients to introduce to CrossFit at Simons Rock College. That went well, then it was back into the warm while I raked the roof and shovelled out the dog yard. Our little pugs only have short legs so 4-6 inches of snow is a little inconvenient for them.
Sunday, January 18, 2009
Snatch - 90% x 1 x 2
Clean & jerk - 90% x 1 x 2
Matt 185# Donna 85#
I need to work on driving that front foot out!
Matt 270# Donna 115#
Saturday, January 17, 2009
Friday, January 16, 2009
I decided to give the Filthy 50 a crack at the class Donna taught at BizFit.
The 50 is a classic CrossFit WOD. 10 exercises, 50 reps of each, this is a long nasty grinder of a workout.
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (16kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds - my final exercise, these were fast but not pretty.
50 Back extensions - I started the WOD here.
50 Wall ball shots, 20 pound ball 10 foot line
50 Double unders - I subbed 200 single unders so I can't claim this one as Rx (Prescribed)
If you notice how far out my hands are from my body you will see why I need to practice this skill.
Great work by everyone there tonight, this workout tests your determination to finish and you guys gave it your all.
Thursday, January 15, 2009
Snatch - 85% x 1 x 4
Matt: 170# Donna: Technique work
Tomorrow Donna gets a rest day, the first in almost a week, about time too.
Met Con, done at home. For time:
200 m row
300 m row
400 m row
Wednesday, January 14, 2009
Then it was home to the girls and sort out our new MaD CrossFit logo. A big thanks to Trish for the initial sketches and Melissa for the detail work, the new font and everything else.
5 Rounds for time
Power snatch - 80% x 2 x 3 60#
Power clean & jerk - 80% x 1 + 2 x 3 75#
Tuesday, January 13, 2009
Well it was for me. I lost a 165# Snatch attempt forward yesterday and ended up in a weird lunge position with my left arm way behind me. So my shoulder wanted a rest and my quads certainly appreciated the time off.
I think my quads were suffering as we also did front squats yesterday and I managed to work up to 295#.
Donna went on with the Performance Menu program. The 1st day of the 1st Bulgarian Cycle.
Monday, January 12, 2009
Some great coaching, a lot of heavy shit getting lifted and two PR's made for a good time in the gym.
New Personal Records:
Matt - Snatch 160# (only 15# to get body weight)
James - Snatch 205# (nothin but a peanut!)
Then we headed out for a paleo brunch and a visit to the candy store :-). Finally we finished the day with a protein packed meat dinner at the Route 7 Grill.
Good times, good company.
Sunday, January 11, 2009
I taught a Kettlebell skills session at BizFit then picked up the girls and joined the migration to CrossFit Watertown for an after lecture WOD.
The workout was a mix of "Grace" 30 Clean and Jerks for time and "Karen" 150 Wallball shots for time. The way it worked was 10 rounds of 3 Clean and Jerks and 15 Wallball shots with a cut off time of 15 minutes.
Donna cranked it out in 11:50 with a 58# barbell and an 8# Wallball
Matt (MaD CF), Lis (CF Watertown) and EC (CF Boston)
Matt took just over 14 minutes with a 115# barbell and 20# Wallball.
EC (CF Boston), Lis, (CF Watertown), Matt (MaD CF), James (CF Boston), Jen (Potomac CF)
This workout is breathy to say the least. We had a great time as usual when we get to Watertown. Also as usual it snowed while we were there. Not sure what the connection is, but it seems the weather gods frown on us every time we go there.
Check Mad Crossfit for some video.
Saturday, January 10, 2009
We also managed to squeeze in getting to a movie. Slumdog Millionaire. Great flick about a guy from the Mumbai slums who makes it on to the TV show "Who wants to be a millionaire". It shows his back story about why and how he gets there. Good production values and a nice closing number.
Donna sporting the latest addition to our CrossFit wardrobe from CrossFit East Sacramento. Thanks Paige.
Friday, January 9, 2009
Matt: 90# Donna: 45#
Matt: 50# Donna: 25#