Monday, August 31, 2009

A day at the Dutch Lowy Seminar

We are just back from a day at Dutch Lowy's seminar held at Catalyst Athletics in Sunnyvale. It was an early start for the 2 hour drive to get there by 9am, but the girls coped well.

The seminar was great, lots of good programming info from both Dutch and Greg. We did some workout creation sessions and hit our own made up workout of the day, 5 Rounds For Time
7 Sandbag/Dumbell Cleans
10 Sandbag/Dumbell Step Ups
Matt: 3:25 with a Med Sandbag and Weight Bench Step Ups
Donna: 4:49 20# DB's and a 19" Box

The goal was a 4-6 minute workout so I was a little light or my step up was too low. Donna was pretty much spot on :-)

Then we talked a bit about the CrossFit Level 2, Trainers, Business and Community.

This seminar is well worth the time and effort. It provides a different perspective and fills in some holes, especially for trainers and affiliate owners, that the Level 1 doesn't cover in enough depth. Lowy Trainer Seminar: Coach Better Program Smarter"

Dutch and his "Bacon is meat candy" T-Shirt

MaD the girls and Greg from Catalyst

Turns out Donna is on the wall of fame (or is that infamy) at Catalyst

Donna on the WOF (halfway up on the left)

Sunday, August 30, 2009

Kegger, more running, bronze animals and really really good beer!

We headed out last night to Brooke and Brady's "Kegger Party" and house warming.

This was your traditional American College style kegger, beer keg, beer funnel, jello shots, beer pong and keg stands. Thanks for helping round out my American experience guys. CrossFit East Sac is a great bunch of athletes as well as drinkers, who knew?
Beer Pong
Travis shoots.........and misses! Saving the hosts from having to drink
Justin's turn........
With Chuck Taylor's like these who needs tall sox to deadlift in?
Keg Stands
Justin started it!
But Brooke had the better dismount!
Then this morning it was out to CrossFit Genesis in Roseville to conduct another run clinic. Great bunch of folks out there. They all worked hard in the morning sun. Some real potential amongst them, now follow the program and watch those run times drop!
We finished with a quick workout "Hindy" 3 rounds for time of:
200m Run
30 Squats
15 Push Ups
I joined in to keep them honest and banged it out in 4:40.
Then we headed up I80E to revisit the fountains and get some pics of the statues for Val and Ralph, so here you go.

It also provided a great photo op for Kiwi. Here she is standing in the dog water fountain. No class, I guess that's how we know she is mine ;-)

Once we were back in Sacramento we headed up to the Roxy for Brunch and found our new favourite cheat beer. Brother Thelonious - Belgian Style Abbey Ale this stuff is really really good!

Saturday, August 29, 2009

Mini Run Clinic at CrossFit East Sac and Push Press PR's

We spent this morning conducting a Mini Run Clinic at CFES.

Run Clinic CFES Aug 28 Before and After in order from Matt Dyson on Vimeo.

Still lots of work to do to hone the technique but we are trying to teach a new skill. That's why the follow on program is so important. Keep at it folks.

Then we hit the workout of the day:

Push Press 1-1-1-1-1 Reps
Matt: 200# PR

Donna: 115# PR

Then 3 Rounds:
Row 250m
15 Hip Extensions
Matt: 4:35

Friday, August 28, 2009

Get under the bar.......................

Since I am on a rest day and Donna was feeling better, we headed to CF East Sac so she could stretch me and then hit the WOD.

For Time:
10 Snatch 135/95
10 Chest To Bar Pull Ups
10 Clean & Jerk 135/95
10 Chest To Bar Pull Ups
10 Thrusters 135/95
10 Chest To Bar Pull Ups

Snatch and Thruster

Donna: 9:17 Snatch 45# C&J/Thruster 70# Light White Band Pull Ups.

Then it was home to revise for our Run Clinics tomorrow and Saturday, before heading to the pool to cool off.

Thursday, August 27, 2009

Squat, Jump, Swing.............

Donna took another recovery day, while I hit the workout today at CrossFit East Sacramento

Back Squat 1-1-1-1-1 Reps
Matt: 325#
Going down and in the bottom of 325#
21-15-9 of
Box Jump 24/20
KB Swing 70/44
Time: 4:04 as Rx
Brooke on the box jump
Paige got the rear windows tinted, now her car is cooler on the inside but hotter from the outside

Wednesday, August 26, 2009

Going Primal and running stuff..........

Donna is reading The Primal Blueprint by Mark Sisson (Marks Daily Apple). She will give a review when she is done, but it looks good so far.

While Donna worked on Brian's back I hit the CrossFit East Sacramento workout of the day.
3 Rounds For Time:
21 Ring Dips
15 Deadlifts 185/115
Run 400m
As Rx 12:10

The new running shoes are working well and it looks like we will be running another small run clinic at East Sac on Friday at 10am. Drop us an e-mail if you are interested in attending.

Brian also showed us a great alternative to the Finis Tempo Trainer, a Seiko DM50L Metronome, not waterproof but much louder and easier to use. These are a very handy tool when trying to learn the POSE running technique we teach.

Posing pugs :-)

An example of primal food.

Primal Blueprint Recipe: Coconut Pancakes/Waffles from Adam Kayce on Vimeo.

Tuesday, August 25, 2009

Books, Power Cleans and Humming Birds.....

Donna was not well today, she has a nasty sore throat so stayed home and rested while reading her book Dark Places.

I headed out to CrossFit East Sacramento and hit the workout there. I ended up working out by myself, well not quite by myself, there was a humming bird hanging out in the gym.
Power Clean 1-1-1-1-1
Matt: 215# PR this is equal to my best Clean so I guess I need to retest that.
Then a short Met Con:
5 Rounds For Time:
10 Knees To Elbows
25 Double Unders (I subbed 4:1 single unders - 100 per round)
Time: 7:24
Warming up with 135#. Then 195# went up pretty easy
Missing 205, tried to rush this one for the camera.

Monday, August 24, 2009

Lazy Sunday!

With neither of us feeling 100% we decided to take a rest day, with lots of reading and naps.

When we finally surfaced we headed to the Fountains at Roseville an outdoor mall 20 mins away. Donna did a little shopping, while the girls and I got to people watch.

Butterfly benches and big bronze statues of wildlife are everywhere

Ginger was distracted by the little train behind us
Then it was home to relax some more, great way to spend a Sunday :-)
Looking cute on the way home

Sunday, August 23, 2009

BBQ, Push Press and a movie (Hurt Locker)

We had a great time at the BBQ last night, the gluten free beer "RedBridge" we took went down well, with the hostesses mother being able to have her first beer in 5 years!

Loren and Matt eat cake! Travis, Jen and the baby bump soon to be their daughter Stella, congratulations!

Kiwi missed the party but still got a flower!
Celeste came back from Yosemite last night and babysat the girls for a bit. She shared some great pics with us and we are definitely considering a day trip down there.
This morning we headed to CrossFit East Sac for the 10am workout.
Push Press 3-3-3-3-3 Reps
Matt: 180#
Donna: 110#
Celeste: 90#
Then a 10 Minute Rowing Relay -In teams of 2, take turns rowing 250m each for 10 minutes. First partner rows to 250m, next partner rows to 500m and so on and so on for 10 minutes.
Celeste and Gia: 2302m
Matt and Holly: 2427m
Then we headed to Crepe Escape for lunch with Paige.

This afternoon Donna and I went to the movies to see "The Hurt Locker". A movie about bomb disposal guys in Iraq, while I could relate from my experiences in Afghanistan, it really is a great movie about how not to do it. Definitely one worth seeing.

Saturday, August 22, 2009

Yet another sunny day...........

Donna hit the workout at CrossFit East Sacramento.

As Many Reps As Possible in 20 Minutes:
Run 400m
Max Set Of Pull Ups
*Score is your total number of pull ups completed
Donna: 45 Pull Ups (Lightest band, 6 runs)

I hit the workout Donna and Celeste did last week.
7 Rounds For Time:
4 Snatch 45#
4 OHS 45#
4 steps walking lunge 45#
21 ABMAT Sit Ups
Time: 11:10

The girls help clean up
Turns out that in amongst all the fun at the dog park yesterday I managed to lose my phone there. Someone found it and made a few calls on it before we got it shut down. At least we only have 5 weeks left here so I won't miss it too much.
We are off to a BBQ with the East Sac crew tonight, so the girls get to have an evening at home by themselves :-)

Friday, August 21, 2009

Massage and a day at the park..........

Donna spent the day giving massages and I took the girls to a local dog park.

Donna's massage room at East Sac

The girls enjoy some off leash time at the dog park
The girls got to play with a friendly beagle, lots of play bows and pug twirls :-)

Thursday, August 20, 2009

New hair do, jerks and burpees............

Donna's new do!
Last nights dinner, warm sweet potato and spinach salad with almond meal coated chicken cooked in coconut oil. Tasted fantastic!

"Freddy's Revenge"
5 Rounds:
5 Jerk 185/115
10 Burpees
* You may use a rack, but if you drop a jerk, you must clean it back up. Jerks are overhead any way, press, push press, push jerk, split jerk, or any variation from behind the head.
Donna: 8:43 85#

Yeah Burpees!!!!!!!!!

I took a rest day and tried to work out some of the knots in my back and shoulder.