Sunday, May 31, 2009

Lift, Ride, Eat!

Busy day today starting at MaD CrossFit. Jason, Donna, Celeste and I hit some front and back squats before exploring some Olympic Weightlifting skills.

Matt and Celeste Front Squat
Jason 1 x 20 Back Squat.

Donna Front Squat

Then it was time to ride, we headed into Kennedy park with Trish, Greg and Celeste. Great ride up and down "Portuguese" and "Broken Thumb". Nice view from the top as well.

Trish rocking the "Reign" and the view.

Then it was time to get home and cook another "Bacon Explosion" Mmmmmmmmmm Yummy!

Saturday, May 30, 2009

Helen and Press!

A catch up from the last couple of days. We have been packing up, getting our container booked and working out.

Yesterday Donna, Jason and Celeste hit "Helen" 3 rounds for time of Run 400m 21 Kettlebell Swings and 12 Pull Ups.

Donna: 13:09 - 1 Pood KB, Blue Band Pull Ups (PR 1st time using 1 Pood)

Jason: 14:23 - 1.5 Pood KB, this should have been about 2 minutes faster, but Jason had to keep taping up his hands.

Celeste: 12:32 - 12kg KB, Jumping Pull Ups. Great first day with Kettlebell Swings :-)

I did a nasty little thing that CrossFit 603 sent me, a workout that is easy on your hands, mine is still recovering from the weekend.

"Crouching Tiger"
30 Squats
15 Push Ups
30 Pistols
15 Push Ups
30 Walking Lunges
15 Push Ups
30 Box Jumps (I used an 18" box)
15 Push Ups

Time: 6:38 - very hard on the legs, by the end of the lunges they felt a bit like jelly!

Then today Donna and I hit the gym to get some pressing in. First 5 sets of 3.

Donna: 65-70-70-75# x 2
Matt: 95-11-125-135-145#

Then a protocol of 12-9-6 (We both started too heavy and had to back off)

Donna: 60 (x11)-57-57
Matt: 115 (x9)-105-105#

Now we are both looking forward to a weekend of Oly lifting and mountain biking :-)

Thursday, May 28, 2009

Northeast Qualifier Workouts - Albany May 09

Matt Workout 1 CF Games NEQ May 09 from Matt Dyson on Vimeo.

Matt Workout 2 CF Games NEQ May 09 from Matt Dyson on Vimeo.

Matt Workout 3 CF Games NEQ May 09 from Matt Dyson on Vimeo.

Props from CrossFit 603

Check out CrossFit 603's post on our weekend here

More Bumpers :-)

Our friend Celeste got so fired up watching the Qualifiers this weekend that she asked me to look at fitting out her garage for CrossFit. Watch this space for progress.

On another note the second half of our bumper order arrived.

I love the smell of fresh rubber in the gym!

Pizza and Racks

We spent yesterday at CrossFit Watertown.

Donna doing massages and me building weight plate racks (Thanks to Greg at Catalyst for the design).

Donna seems to have perfected the Paleo Pizza recipe, almond meal crust and lots of meat :-)

Tuesday, May 26, 2009

A well deserved recovery day :-)

A great day outside with sun and blue skies all day. Today is Memorial Day in the US so it is a holiday, which was good for my first recovery day after the qualifiers.

Melissa and Kelly taking a break from lifting heavy shit at MaD CrossFit

We headed to MaD CrossFit with our house guests from CrossFit 603 (see the post here on MaD CrossFit for the details)

I am actually feeling pretty good considering, my only real injury is to my left hand which got pretty ripped up on the pull up bar.

Raw meat!

Not so raw meat :-)
Once we got back last night it was time to throw meat on the grill and enjoy a feast of steak, sausages, peppers, onion, mango and pineapple. Yum!
How did that non paleo beer sneak into the picture?
Donna worked her massage magic on me this afternoon :-) Now I just need to heal up and it will be back to the gym :-). This weekend was very inspiring, it really reinforced my enthusiasm for CrosssFit, great people, great event, good times!

Monday, May 25, 2009

Day Two at the Qualifiers

Another great day at the qualifier in Albany. Looks like I finished about mid field around 77th place.

Power Clean (155/105)
Chest to Bar Pull-ups
Kettlebell Swings (1.5 pood/1 pood)
If I could only have got the last 2 reps in the workout I would have done so much better, I gave it all I had but it was not quite enough. Very happy with my result though.

A big thanks to all those who organised and ran the event. Also thanks to all our friends who dog sat for us, we couldn't do it without you. Special thanks to Matt for filming the whole Thruster/Burpee workout, Celeste and Dallas for the pics, Ruth for keeping the rain away today, Melissa and Kelly for the encouragement, Heather for the whole day on Saturday, The Watertown crew for everything! Jason, Trish and Liz for judging and setting up. Donna for her coaching and anyone else I have forgotten. THANKS!!!!!!!!!!!!!!!!!!!!.

True CrossFit dogs, they have their own kettlebell!

I am taking tonight to have a few beers and recover but will post more about the qualifiers tomorrow.
Highlight of the day, our friend James for CrossFit Boston won the event! It will be great to see you, Justin (CF East Sac) and Taz (CFNZ) competing in California!

Sunday, May 24, 2009

Qualifiers - Day One

The calm before the storm

Day one at the qualifiers in Albany CrossFit is behind us.

Donna is exhausted after a hard day of judging. The judges and other volunteers were amazing, great effort guys, thanks so much for all your hard work!

Jason, Trish and Melissa also hit the judging hard with Trish rocking our new MaD CrossFit tank.

As for me the first workout was a 12 minute As Many Rounds As Possible 135 Thruster and Burpees. I managed 6 rounds and 4 Thrusters.

This is my last Thruster, thank god!

Second workout was a 2k row, which I finished in 7:02. James smoked it in 6:45 the 5th fastest time of the day.

The final workout tomorrow was announced after we were serenaded by Melissa Mulligan singing "Fran in the Kitchen"

The workout tomorrow is:
10, 9, 8, 7, 6, 5, 4 3, 2, 1 Reps of the following triplet for time:

Power Cleans (*155/105)
Pull-ups (Chest 2 Bar)
Kettlebell Swings (*1.5pood/1pood)
*men’s weight/women’s weight

Heat times are still to be announced on Albany CrossFit and CrossFit NEQ.

Saturday, May 23, 2009

Ginger can swim!

Kiwi showed her pedigree today. We were hiking with a couple of Donna's clients beside the pond at Beartown. Ginger was behind me on the concrete edge when Kiwi jumped up and pushed her into the water.
Luckily Ging can swim but she was not a happy puppy! I hauled her out and she shook it off. But I am not sure that she has forgiven Kiwi yet.

Friday, May 22, 2009

Yet another rest day...............

Okay I am so ready to workout again now!

Just one more rest day, then it is on for the Northeast Qualifier in Albany this weekend.

To pass the time today, I made a start on assembling CrossFit Watertowns weight plate racks.

Then we helped the man from Mullen's to workout how much all our stuff weighs so they can give us a quote to ship a 20' container to NZ. Turns out a 20kg bumper weighs 44 pounds :-)

Donna did a hill run while the girls and I hung out with the pony's across the road.

Oh and highlight of the day, the latest edition of MaD CrossFit apparel arrived, check out the details here.

Thursday, May 21, 2009

Getting ready for Saturday - Today: Rest

A reasonably busy rest day but both Donna and I managed to get a massage :-)
Now Donna is out on her mountain bike while I sort out some plate racks for CrossFit Watertown.
The girls are enjoying their new freedom behind the fence, but they are jealous of the corgi across the field as he gets to run around off leash.

Wednesday, May 20, 2009

Piles of stuff.............

After a kind of rest day yesterday, which I spent at CrossFit Watertown making Olympic Weightlifting Platforms, today was delivery day at MaD CrossFit.

Bumpers baby :-)
We ordered our gym equipment for New Zealand from Jon at Again Faster. Most of it arrived today. Bumpers, bars, racks, kettlebells, med balls and rings :-)
Boxes of stuff :-)

Free stuff - 2 lifting mats from the Rubber Man
Then we hit a workout.
The workouts for Saturday at the Northeast Qualifier have been posted on Albany CrossFit and one is a 2000m row, so I gave that a crack and managed a 7:06 should have been sub 7 minutes but the rower moved back so far I needed Donna to drag it forward so I didn't end up impaled on some garden implements.
Then Donna and Jason did the MaD CrossFit Strength Bias Deadlifts 3 x 5 then 1 x 12-15.
Donna: 173-185-195# then 15 x 160#
Jason: 315-335# PR then 15 x 325#

Jason, that 400# lift is just around the corner.
After that we all hit the Met Con workout from CrossFit Football.
6 rounds for time
3 Overhead Anyway 185#
6 Chest To Bar Pull Ups
9 Clapping Push Ups
Jason: 9:50 135# Clean only, Kipping Pull Ups, Standard Push Ups
Donna: 12:08 77#, Blue band pull ups, Standard Push Ups
Matt: 9:23 135# the rest as Rx.
This was truly horrid...........

Monday, May 18, 2009

Good times at the CF Oly Cert

We just spent another weekend Olympic Weightlifting, this time it was the CrossFit Certification with Coach Burgener of Mikes Gym in California. In addition to Coach B (an Ex Marine Office with a love for Burpees) we had Natalie Woolfolk and Casey Burgener (both 2008 Olympians), Sage Burgener (coach B's daughter), EC (from CrossFit Boston) and Shane Hamman. All great coaches, we learnt a ton.
Here are some pics and video.

Donna driving out of the Snatch
Casey telling me (yet again) to pull my shoulders back and chest up
Solid in the bottom
Coach B and MaD CrossFit