Thursday, April 30, 2009

Rest day activities

Rest day..............................


Oh and I managed to swap all this nice Italian tile...


...for these even nicer bars and weights.

Wednesday, April 29, 2009

It's getting hot in here..............

A busy day with work and school.

The girls want aircon in the gym

Then home to workout.

This workout was based on Workout 2 from the Great Basin Qualifier
5 Rounds for Time:
7 x Deadlift 275#
30 Squats
7 x Hand Stand Push Ups

We scaled to 3 rounds and 225#/155#, Hand Stand Holds if you didn't have HSPU.

Matt: 4:55
Jason: 5:04
Donna: 4:31

This was a great short sharp workout. We warmed up practicing our goats and finished with lots of stretching.

Compare here to the qualifier results - Men, Women.
Post thoughts to comments.

Tuesday, April 28, 2009

Turns out, lifting heavy shit makes you strong!

Great effort tonight as we caught up on doing a max effort for the press.

Today was more packing and cleaning up from the weekend. I also took the opportunity to check out Erik's garage, a new location for the MaD CrossFit gym we hope.


Tonight's workout:
Shoulder Press 5-3-3-1-1-1

Jason hitting a new PR by 25#

Jason: 85-95-105-135-145-150# PR by 25#!!!!!!!
Matt: 95-115-115-150-155-160# PR by 10#
Donna: 45-55-55-75-80 Fail-77#

Then this workout from the Dirty South CrossFit Games Qualifier -8 minute AMRAP (As Many Rounds As Possible)
5 Clean and Jerk 135/95#

10 Chest to bar Pull Up

Score each rep.
We scaled to ensure good form and because we are on a half intensity week. Compare to the Qualifier results - Men and Women

Jason - 89 89#/Kipping Pull Ups
Matt - 74 111#/CTB Pull Ups
Donna - 72 55#/Light band assisted Pull Ups

So that finishes off the first six week Strength Bias cycle. Results speak for themselves. We have all hit PR's in a variety of workouts and exercises. Now time to enjoy the half intensity week and some games qualifier workouts :-)

Monday, April 27, 2009

Tag Sale Day


The yard before the storm

Donna ready to work the crowds
The tag sale went well, we had some early visitors but only by an hour so it wasn't too bad. All the big stuff sold and we are left with a table of odds and ends.
The remnants

Cleaned Out!
The Free Tree and afterwards The Free Sign Post


Trish's sexy SOCOM with even sexier pink bits!
Both Donna and I have bike envy :-)
Oh and just for Paige, Trish said the dress is not hers :-)

Sunday, April 26, 2009

Run Clinic and tagging for time...............


Today we ran a run clinic (pardon the pun), check out MaD CrossFit for details. Then home to tag and sort out for the tag sale.


We even had a couple of guys through early who picked up a lot of stuff for a Sober Living Camp in Canaan CT, we are always happy to help out a good cause.


The girls helped out as best they could.

Saturday, April 25, 2009

A bit of a catch up day..........and a new home :-)

Today was a better day. We have found a new home, no pictures at this stage because every other one I have posted on here we have lost. Anyway the house is in Richmond, MA. A bit to our north but closer to a few of the places where we spend a lot of time.

This place came via a friend of Donna's at school, our realtor still sucks!

Pic's will follow once we move next weekend.

Donna had school and I had some outdoor work in Pittsfield. Anyone else want some weatherboards replaced?

Then home to workout, as per the title it was a bit of a catch up day. Oh and look what came in the mail.


Donna hit the workout Celeste and I did yesterday.

Do as many rounds as possible in 3 minutes. Take a 1 minute rest. Complete 5 rounds.

3 Power Cleans 155 lbs
6 Push Ups
9 Knees-To-Elbows

Donna: 11 complete rounds + 12 Cleans, 24 Push Ups, 14 KTE. Clean weight 65#



Jason did the dealifts from Tuesday and the Met Con from today.

Deadlift 5-3-3-1-1-1 225-279-279-345-365-385#

Great job Jason, looked like you had more in the tank!

Then 1 x 20 295#

I hit the wod prescribed on MaD CrossFit.
Front Squat 3 x 5 118-211#PR

Back Squat 1 x20 185#

Metcon (aim for less than 10 min) 5 Rounds for time:
5 Squat Cleans 155/100 lbs
7 Burpees
9 Chest to Bar Pullups

Matt: 8:34 155# Power Cleans
Jason: 9:24 135# Power Cleans, Chin over bar Pull Ups

Friday, April 24, 2009

Massage

So, with the day so crazy I miss the morning wod. I was scheduled for a massage with http://www.davidkellymassage.com/ David Kelly at 2pm. It was great. So many things out of wack. Thanks David, for making me tear up a bit. Then I was off to do more work on my practical massage with Kevin Parsons. At least the day ended well. I made a plate of pork and mole' (thanks Celeste) for Matt and Erik.

Erik stopped by and offered us his garage for our gym set up while we are still in there area. That's a huge help! Good way to end a Crazy day, friends and booze...oh and one solution. Going to work on the homeless part tomorrow.

Crazy day............

Our day started well enough. Celeste came by to try a CrossFit workout. We both coached a bit then Donna coached Celeste and I through the Mad CrossFit workout of the day.


About that time the owner of the real estate company and the new owner arrived to measure the house for curtains. That visit started badly as they let Ginger out, luckily she did not make a run for it. Anyway it was a very disrupted morning as the new owner was here for quite some time. That said she did buy quite a lot of stuff from the tag sale.


So it was late get away for both Donna and I. Thanks Celeste for your patience and for our dinner.


Donna had a busy afternoon with Spin and massages. I built bikes at Plaines in Pittsfield, including this beast.


Anyway results of the workout:

MetCon (Aim for 20 min or less) - Thanks to CrossFit Football. Do as many rounds as possible in 3 minutes. Take a 1 minute rest. Complete 5 rounds.


3 Power Cleans 155 lbs


6 Push Ups


9 Knees-To-Elbows


Matt: 10 rounds complete + 15 Cleans, 12 Push Ups and 4 KTE - as Rx
Celeste: 11 rounds complete + 9 Cleans, 18 Push Ups and 2 KTE - 15# HPC, Floor KTE.


I also threw in a 2k row as a warm up, 7:16 going at a reasonable pace.

Thursday, April 23, 2009

House hunting - but then again...............


So Donna and I cleared our day to go look at houses. We found another one we liked, but the realtor then told us she needed to check with the owner that it was still available, WTF why show (sorry that is wrong to, she stayed in the office and we went and looked) us something you may not be able to rent us. We are PISSED! AGAIN!!!!!!!!!!!!!!!!!!!!!!!

Thankfully the owner of the real estate company is stopping by tomorrow morning with a final answer, if not she should expect both barrels. We are a week out from moving and need answers NOW!

If you want to know the name of the realtor just ask!

Wednesday, April 22, 2009

Deadlifts and Pizza, what more could a man want?

A mixed bag of a day. I was home, tagging and organizing for the tag sale on Sunday. Donna was at school. Then on her way home she got a call from our Real Estate agent, turns out the log cabin we had lined up to rent is no longer available. We had been asking for a contract since April 5th but she was dragging her feet. Tomorrow we go looking for a home again. Needless to say we are not happy.
Donna warms up with weighted sit ups
On the flip side Erik (but not his phone) stopped in to workout with us tonight, which was good as Jason had car trouble and Trish is busy with Julius Caesar at Riggs.

Great workout tonight, another max effort day, this time deadlift.

Deadlift 5-3-3-1-1-1

Matt: 225-275-275-345-365-385#PR
video
Me at 345# knees look at little soft at the top but I fixed that for the 365# and 385# efforts.
Donna: 160-180-180-215-221#PR -227 Fail

Donna at 221#
Erik: 205-225-225-275-295-305# at least I think that's right, Erik didn't have his phone to check my math.

Erik at 295#
Then 1 x 20 Matt: 275#

Metcon (Aim for less than 10 min) - "Elizabeth" 21-15-9 reps of:

Clean 135 pounds
Ring dips

Matt: 6:44 as Rx
Donna: 6:09 65# and box dips
Erik: 7:30 95# and band assisted ring dips I think the time is accurate, without Eriks phone it was hard to tell.


Then we cooked a paleo/zone pizza (based on this recipe from CrossFit NorCal and Marks Daily Apple) and had a glass of red wine for dinner.

Tuesday, April 21, 2009

Max Effort Week Day 1 and QGB


Today was a little chilly in the gym.

More packing and clearing out the attic. Anyone want an 8 foot tall illuminated, rotating Christmas Tree???????????

Then onto the workout. This is week six of Strength Bias. So we are looking for some max efforts.

Back squat 5-3-3-1-1-1


Jason: 250-275-275-320 Fail-310-320# PR

Matt: 230-250-250-315 Fail -315#-325 Fail


Donna: 125-135-135-165-175 Fail-175#

I think we went a little heavy on the warm up sets, we will try going lighter with the Deadlifts tomorrow.

Metcon (aim for less than 15 min) - Quarter Gone Bad (QGB)

Five rounds for total reps of:
135 pound Thrusters, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds

Donna: 87 Reps @ 55#/Light band pull ups
Jason: 85 Reps @ 2 x 35# Kettlebells/Strict or minimal kip pull ups
Matt: 86 Reps @ 115#/20# vest for pull ups

This is a great workout, don't hold back as the rest period allows for recovery to give 100% on every round.

Monday, April 20, 2009

Rest.....................

Today was more packing and cleaning out the house. The girls just hung out in the sun and watched.
Donna went out and trained at Simon's Rock, gave a massage and then hit the books - only 3 weeks of school left :-)
.

Sunday, April 19, 2009

......the packing continues...............

Today was more packing and organising. Ruth and Celeste came by and purused the sun porch for bargins. Thank goodness for Craigslist, most of the big items have sold, but if anyone needs a dinning set let us know!

Then it was time for the MaD CrossFit workout.

Shoulder Press 3 x 5
Donna: 65-70 x 4 -70# PR
Matt: 125-135# PR
Jason: 105-120-125# x 3

Then choose one of the protocols 10-7-4 or 12-9-6 or 12=>15 Reps
Donna: 55# 1 x 15
Matt: 115# 10-7-4
Jason: 95# 12-9-6

Met Con - Complete 5 rounds for time:

Run 400 meters
Bench bodyweight 10 reps
10 Pull-ups

Jason: 19:30 115#
Donna: 14:55 75#
Matt: 12:34 135#

We all scaled, Jason went 5# too heavy and Donna and I were probably 5# too light. We also need a smaller band for Donna's pull ups, Iron Woody here we come.


Jen - get well soon, you are a badass!!!!!

Saturday, April 18, 2009

The packing begins........................

Today we started the packing process, we have a long way to go though.

No we are not selling the cat. She goes with the house.

Then it was off to CrossFit Watertown for Donna to teach the 5pm there. Thankfully they were on a similar program to us so she threw them into Front Squats and a nasty short Deadlift/Thruster wod.


I worked in for the Front Squats and helped coach the workout. Then Donna hit the Front Squats and I hit the workout.

Front Squats 5 x 3

Matt: -175-195-215#
Donna: 100-110-117#PR

Met Con - 5 Rounds for time:

21 Deadlift 135#


7 Thrusters 135#

I went with 115# to save my pattella tendons, this workout still sucked wind though. Time 6:45

The girls made themselves right at home with Curious George.


The new Watertown box is awesome, makes for great pics to.


CF NorCal the latest addition to my CrossFit T Shirt collection. Thanks Donna :-)