Tuesday, March 30, 2010

Snatchtastic Tuesday!

Snatch Pull then SNATCH!

Back into the gym tonight for some Snatch practice.
Snatch 3 x 5 (3 reps x 5 sets)
40-45-50-55-60 then Snatch Balance 65kg x 1 followed by Snatch 65kg x 1.
Met Con: 5:21 as Rx
2-4-6-8-10-8-6-4-2 reps for time:
KB swings 1.5/1 pood
Toes to Bar
Look for MaD CrossFit on the CrossFit.com Affiliate Blog tomorrow.

Monday, March 29, 2010

A small Hematoma!!!!!!!!!!!!!!!!!

Turns out my little tumble off the bike yesterday left a bit of a bruise on my hamstring. So I took another rest day to coach Donna and Amy through a 5 x 5 Thruster workout followed by a row, pull up and box jump metcon.
I will be back in the gym tomorrow though.

Sunday, March 28, 2010

Good Times...........

As the logo says "You can't beat Wellington on a good day!

MaD on the Wainuiomata Trails :-)

After a busy day yesterday we had a chilled out morning. Donna practiced her massage skills on me :-)
Then we headed for the hills, the trail head is less than 10 minutes from the house. Great trails, great riding, good times.
After that it was home for a pug pampering session, nails and brushing all around.
Now we are relaxing checking out the pics and results from all the CrossFit Games sectional competitions on this weekend. Great to see so many athletes from our second home, CrossFit East Sacramento doing so well.

Saturday, March 27, 2010

Saturday Class, Skills and Workout!

Kiwi helps keep the class in line!

Great class and skills session at MaD CrossFit this morning. I finished off with a workout drawn from the Hopper Deck.

Tommy V

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
2nd to last ascent!

Time: 21:28

Now we are home with all the chores done, looking forward to a day off tomorrow with fingers crossed for good weather so we can hit the trails on our mountain bikes.

Friday, March 26, 2010

Damn that was rough!

Look Ma no feet! Working hard on the pull ups

Deadlift 1 x 5 (Heavy Singles so be smart!)

Then – 1 x 15 Over Head Squats

Followed by a 15 Minute AMRAP of:
3 HSPU - after 2 rounds these became negatives only
6 Pull Ups
9 Knee To Elbow
12 DB/KB Swings 1.5/1 pood
6 Rounds + HSPU, Pull Ups and 1 KTE

Not so light weight baby!

Thursday, March 25, 2010

Squats make your butt sore!!!!!

Not much to add today, coached the 6pm class and rolled out.

Butt is super sore from yesterday!

Wednesday, March 24, 2010

I will try to be better..................

Working hard at the NZ CrossFit Games Sectionals (check here for all the vids)

A long time between posts. Between work in the Army and at the gym I have been a slacker.

So I will now try to use this as a bit of a training blog and see how that goes.

This week I have been busy assessing and being assessed at work so my workouts have been a little random

Monday I joined the 6pm class at MaD CF for the MetCon
3 RFT:
8 Dumbbell push press @ 30% BW each (20kg each side)
12 Pull-ups
16 KettleBell Swings @ 40% BW (32kg)
Time- 5:25

Tuesday was way too busy so I took a break.

Wednesday (today) was Back squat 5 x 5


4 RFT:
200 m row
10 KB cross-chops (5/side) – 25% BW
Time - 4:54