Tuesday, March 31, 2009

Monday Pain

After a busy day in Boston getting my Green Card approved and having lunch at the Union Oyster House with Neal from CrossFit Boston we headed home for the MaD CrossFit workout of the day.

Back squat 3 x 5

Matt: 245-260#PR
Jason: 245-260-270#PR
Donna hit 5 x 3 Deadlifts instead Donna 185-195#PR
Donna finding her focus before a new PR!
Metcon (aim for less than 15 minutes) 5 Rounds for time:

5 x Dumbbell Thruster (45, 35 or 25# Dumbbells)

5 x Muscle Ups (If you don't have a MU then substitute 4 pull ups and 4 dips for each MU)

Both Jason and I were feeling the pain from the weekend so subbed 15 Pull Ups and 15 dips for the Muscle Ups. I have bruised my right hand so muscle ups and ring dips are out at the moment.

Matt: 9:16 - 2 x 45# Dumbbells
Jason: 11:50 - 2 x 1 pood Kettlebells

This wod is brutal!

Monday, March 30, 2009

Rainy Rest Day on Cape Cod

A quiet rest day, it rained most of today so we didn't feel like we missed out on much. A little shopping at Trader Joes (needed to stock up on almond meal), a visit to CrossFit Cape Cod and dinner at the British Brewing Company. Great rest day.

What to do at 3pm on a rainy Sunday on Cape Cod? Well CrossFit Cape Cod does Fight Gone Bad. Nice work guys, thanks Mark for letting us drop by and hang out for a while to get our daily CrossFit hit.

Who needs a weight vest, just borrow someones baby!
Both these things are the same age but one is referred to as vintage.
WTF an SUV dressed up as a bunny???????

Sunday, March 29, 2009

Early morning at CFW

After an early start we got to CrossFit Watertown with time to spare, only to discover that I had left the key at home, oops, bugger! Thankfully Ben came to the rescue and we were able to proceed as planned.

Donna ran the 8am class for a great group from CFW, running, wallball shots and push ups were the order of the day.

The CFW crew hit the push ups!

Meanwhile Jason and I warmed up and started on our 5 x 3 presses.

Matt: 115-125-135-140-145 x 2
Jason: 105-115-120-125 x 2
Donna: 60-65-70 x 1

Then it was time to deadlift.

Jason and Donna face off.

Donna: 145# 1 x 15 PR
Jason: 295# 12-9-6
Matt: 295# 10-7-4

Then on to the 20 min max Met Con. Complete as many rounds in 20 minutes as you can of:

65 pound Deadlift, 10 reps
65 pound Hang clean, 8 reps
65 pound Push-press, 6 reps

Jason: 65# 11 rounds + 10 Deadlifts - some power cleans mixed in
Donna: 55# 11 rounds + 10 Deadlifts - some power cleans mixed in
Matt: 14 rounds + 7 Deadlifts as Rx

A boy and girl sweat angel
We finished off the day by leaving some New Zealand pumice for our fellow crossfitters to use on their calluses and doing some interior decorating.
Jason hydrates while Matt and The Hooded One from CFW hang the flag
Now we are on Cape Cod ready for a rest day tomorrow before facing the immigration interview on Monday.

Saturday, March 28, 2009

Friday Front Squats and Helen

Big news of the day is not my PR at "Helen" although I am pretty pleased, but we got a solid offer on the house today and all things going well it is sold. Time to make some concrete plans to head for NZ.

That said tonight we hit the Front Squat, Back Squat, Helen combo.

Front Squat 3 x 5

Donna: 95 - 110# PR
Jason: 185 - 200# PR
Matt: 185 - 200# PR
Back Squat 1 x 15-20

Donna: 130# x15
Matt: 200# x 15
Jason: 200# x 20

Metcon - aiming for less than 10 min

Warming up with POSE drills - who makes the best bunny rabbit?

"Helen" -Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell x 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

Matt: 8:46 as Rx - Jason: 10:45 1 pood KB

Friday, March 27, 2009

Thursday Met Con

While Donna ran Jason's friend Rob through an intro to CrossFit. Jason and I hit the warm up, finishing with 3 rounds of the Burgener warm up using increasing weights. Below Jason hits the last round of Coach B's warm up with a 15# bar.

Down and Up Muscle Snatch

Snatch Drop

Then it was onto the Strength Bias Met Con (aim is 20 min or less). Five rounds for time of:

Run 400 meters
95 pound hang squat clean 15 reps

Donna: 19:49 45# last round was power cleans
Jason: 17:15 95# half squat cleans/half power cleans
Matt: 16:45 as Rx

There was a light drizzle to cool us off on the run, but it didn't make this any easier. Great workout, nasty combination.

Finished off with Gymnastic/Skill Development - 30 seconds of L Hang from the power rack.

Thursday, March 26, 2009

Playing with plywood.

Today was a well earned rest day.

I did manage to make a couple more sets of wooden wheels for the barbells. These really help to get the bar at the right height if you are using a weight that is smaller than a bumper plate.

Then I played with the stencils I have made of our MaD CrossFit logo.

Lifting platform with logo

Wednesday, March 25, 2009

Deadlift, Swing and Burpee

Tuesday is Deadlift day :-)

Jason joined us again and we all took to the bar with a vengence.

Deadlift 3 x 5

Donna: 170-180-185#

Jason: 295-305-315#

Matt: 295-305-310#

Then it was time to choose one of the protocols 12-9-6 or 12=>15 Reps.

Donna: 12=>15 Reps 135# x 15
Jason: 12=>15 Reps 285# x 15
Matt: 12-9-6 285#

Donna and Jason were probably a little light today.

Then it was Met Con time: Tabata protocols - 8 rounds of 20 sec work, 10 sec rest.

8 rounds of Kettlebell swings, select the heaviest bell as you can manage, then rest 2 minutes before 8 rounds of Burpees. the goal in both exercises is the maximum total number of reps across all eight rounds.

Donna: KBS 12kg -86 Burpees - 49
Jason: KBS 16kg -87 Burpees - 38
Matt: KBS 16kg - 88 Burpees -48

I have to say my bumps and bruises from Sundays mountain bike crash are making themselves felt so I am looking forward to tomorrows rest day.

Tuesday, March 24, 2009

It's Monday so it must be back squats

Both Donna and I are sporting some good bruises from yesterday but still hit the workout today. Jason joined the fun at MaD CrossFit as well.

After some rowing, dynamic range of motion moves and the Burgener warm up it was time to lift stuff. Back Squat 5 x 3

Jason squats 290# x 3

Donna: 125-135-145-150-155#
Jason: 255-265-275-285-290#
Matt: 235-245-255-265-275#

Then it was time for "Fat Fran", 15-12-9 Thrusters and weighted pull ups. Rx weight is 135# and 45#.

Donna: 5:10 45# and blue band kipping pull ups
Jason: 5:29 95# and kipping pull ups
Matt: 5:20 115# and 20# vest for pull ups


Pull Ups

This sucked almost as much if not more than normal Fran.

Monday, March 23, 2009

Sunday Rest Day Mountain Biking

So for today's rest day we headed to Nepaug in Connecticut to ride our mountain bikes for the first time this year. For more info on Nepaug checkout Crankfire.com

The trails are in good shape, just the occasional patch of snow and mud, lots of leaves and some small branches over the trail are the worst obstacle you have to deal with.

We had a good time out there with Ruth, Amy and Mark. Thanks for the company guys.

It all went well except for both of us having minor crashes, only a little blood and some bruising, I guess you have to expect that sort of thing this early in the season.


Now we are ready for another week of strength bias CrossFit workouts :-)

Sunday, March 22, 2009

Saturday Session

The girls checkout some heavy shit being lifted at MaD CrossFit.

EC from CrossFit Boston came down for a break from the city last night. Today she helped coach the morning session. Jason, Trish, Mona, Donna and I hit the strength bias presses, squats and deadlifts.

Press 3 x 5

Trish: 60-65-70#
Mona: 50-55-60#
Donna: 65-70 x 2 - 65#
Jason: 105-110-115# x 4
Matt: 115-125-130#


Matt: 275# 1 x 15
Jason: 255# 1 x 15
Mona: 140# 10-7-4
Trish: 140# 1 x 15

Back Squat
Donna: 120# 1 x 15

Then Jason and Mona hit the Met Con, 5 Rounds for time of:

Run 400m
20 Box Jump 24" box
10 Push Ups

Jason: 18:53 as Rx
Mona: 9:30 (1 1/2 rounds and then she had to jet off to pick up Emma)

Meanwhile Trish worked on some skills. Here she is hitting the muscle up transition.

EC cracked out some snatches and proved that the pull up bar is set high enough not to interfere with Oly lifting, thanks EC.

After that EC, Donna and I hit the CrossFit.com main site WOD.
For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

Matt: 12:52 as Rx
EC: 13:32 185#
Donna: 15:57 135#

Thanks to Mona for coming down to checkout the new gym and putting up with the morning chill.
CrossFit chicks are HOT!