If it doesn't move paint it!

New paint on the floor and walls. It is looking good, tomorrow we add some flags and another pull up bar.

To see more click across to MaD CrossFit

Getting there.........

Work on the gym continues.............

Pull up bar number 1 and the entryway.

Kiwi is in there somewhere

Ahh there she is :-)

More Oly Cert Pics and a video

Coaching Skye from Montreal, CA at an Oly Cert in Auckland NZ, how bizarre!


Snatching at lunchtime under Coach B's eagle eye!

Checkout Coach B's motivational consquences.

Motivation by Coach B from Matt Dyson on Vimeo.

Great 1st day at the Oly Cert in Auckland

A long day coaching, Coach B, Donna and Matt

Who else thinks Taz's pants look like frogs legs?

The girls at Cf Auckland

A good hamstring stretch!

Clean!

While I added some much needed reinforcing to one end of the pull up bar Donna hit the max effort lift portion of today's workout, 4 x 4 Cleans.

Then it was off to the store to buy TimTams for Sage, Coach B's daughter. Turns out these are the one thing America doesn't have ;-)

Jerk!

Today's workout, Jerk 5 x 4

Donna: 30-35-40-43.5 PR!
Matt: 40-45-50-55

Followed by a short MetCon, 3 Rounds For Time:

10 Box Jumps - mid thigh

10 DB Push Press - 25% Body Weight each.

Matt: 2:36 24" box, 45# DB

Donna: 3:05 18" box, 25#

.

Then a little more work on the new space.

The day the wall fell!

In commemoration of the fall of the Berlin wall this week I decided it was timely to take down the extra wall in our new space. This week we get new flooring for the smaller space and the equipment to get two 7m or 21 foot pull up bars in the new space.

Before the wall fell!

The offending wall!

and with the wall gone!
.

We also finally got a coffee table for home, we love Trade Me!

Back to normal???????????????

Busy day at the gym, a 9am On Ramp class, 10am Running Clinic and 11am Free Class. All run by Donna with some input from me while I ran around trying to make some progress on the new space.

The girls make use of the 6 inch plyo box

The 11am free class makes use of all the other plyo boxes

.

Then we got to workout. 1 x 3 Front Squats and Push Press

Matt: FS 110-120-125kg. PP 70-70-75

Top of the Push Press

.

Donna: FS 50-58.2-60kg .PP(DB 3 x 3)15.6-17.2-20.5

.

Then a little MetCon 4 Rounds For Time: Row 250, 30 Sit Ups, 30 Flutter Kicks

Matt: 10:45 as Rx

Donna: 15:10 subbed a 250m run

New toys for the gym, just need to fill them with some sand or rocks!

It's been a while................

Sorry for the lack of posts, I have spent the week in Waiouru teaching on an Intermediate Ammunition Technicians Course.

I managed to hit a few CrossFit workouts at the gym and met a young MMA fighter there who has dabbled in CrossFit but needed some help with his kipping pull up. Nice to fit in some coaching as well.

Now back in Wellington for the week, so expect a few more posts.

Nice day for a free class at MaD CrossFit

A quick catch up from the last couple of days. Over Head Squat 5x4 40,50,60,60kg then 3 RFT 10 Power Cleans 60kg and 15 Pull Ups 5:47. Yuk, turns out I misread the wod, should have been push ups not pull ups, now that makes more sense!

Then today we ran a Back squat Skills session at 10am and our first Free Intro Class at 11am. Look at MaD CrossFit for the details, but we were very happy with the turn out.

Can't beat Wellington on a good day!

Then Donna and I hit the MaD WOD for today:

Run 800m

21 Shoulder Press 60kg/135#

Run 800m

21 Push press 60kg/135#

Run 800m

21 Push Jerk 60kg/135#

Matt: 16:50 as Rx

Donna: 18:07 22.6kg/55#

We got the girls out for a walk by the river and are looking forward to a rest day tomorrow. We will probably end up at the gym working on the new big space.

Donna got her work permit this week and managed to fit in two massages today. So things are looking good on that front as well.

Pics of the new space......

Kiwi helps me blog

Paleo lunch, cooked chicken, nuts and diced apple :-)

The new space, lots of natural light

More space!

We are taking a different space in the building that we are in. This one requires a lot less of a tidy up and has a much higher stud. Let us know what you think.

We really don't like Karen...........

Today's workout from MaD CrossFit was Snatch 3 x 3 and "Karen" - 150 Wallball shots for time.
Both of us worked on technique, I spent a lot of time snatching from the hang position and working up snatch balances. I am trying to get better at getting under the bar!

60kg Snatch Balance

Then it was time for "Karen" we had forgotten how much this sucked.

A nice post Karen sweat angel!

Snatch 3 x 3
Matt: 40-50-60kg
Donna: 20-25-25kg
"Karen"
Matt: 11:17 20#ball/10' target
Donna: 10:58 14#/8' target

In other news we are getting a different space to expand into, much wider and better finished. Pics to follow tomorrow :-)

Damn Kilograms!

We are a day behind on MaD CrossFit so today we hit the CrossFit Total. We are still struggling to adjust to using Kilogram plates, the calculator got used a lot.

Squat!
Matt: 130kg/286lbs
Donna: 70kg/154lbs

Press!
Matt: 65kg/143lbs
Donna: 35kg/77lbs

Deadlift!
Matt: 160kgs/362lbs
Donna: 90/198lbs

TOTAL!
Matt: 355kg/781lbs
Donna: 195kgs/429lbs

We both went light today as we have not been hitting workouts on a regular basis. Still not a terrible effort. So with that out of the way we hit a met con that we will be using with our on ramp program.
For Time:
Run 200m
15-12-9
Squat
Push Ups
Body Rows ( subbed with Pull Ups)
Run 200m

Matt: 5:07
Donna: 6:44

Then home to break in the new lawn mower!