Wednesday, April 28, 2010

Back in the groove..................

So a few days to catch up on.
Monday: MetCon only 4 Rounds For Time:
Row 200m
10 Toes to Bar
Tuesday:Bench Press 5 x 5
60-70-80-85-91kg x 4 (trying for an even 200lbs x 5 but not quite there today)
3 Rounds For Time
10 Kettlebell Swings 30% Body Weight
50m Sprint, due to the torrential downpour I subbed shuttle runs for sprints and used the 2 pood bell
Time: 1:58

Today our new bumpers arrived from the US, we now have 4 more 20kg and 10kg plates plus 6 more 5kg plates, should be enough for a while.
Then I did the MaD workout:Deadlift 3 x 5
130-140-145-150-155kg PR :-)
20 Steps Walking Lunge 20kg Overhead
10 Box Jump 70cm
Time: 4:24

Donna is on her own program from Catalyst Athletics, sporting her CrossFit Harlem T on the row, sandbag clean and half moon workout tonight :-)

Sunday, April 25, 2010

"Murph" and releasing the stones..............

Yesterday we hit "Murph" as the MaD CrossFit workout of the day. I quite like this workout in a sort of perverse way. I wore my issue frag vest, made for a whole other level of suffering, as Rx 47:28.
For time:
1 mile (1600m) Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile (1600m) Run
Partition the pull-ups, push-ups, and squats as needed. If you’ve got a twenty pound vest or body armor, wear it.
Then today after the ANZAC Day dawn service in Upper Hutt we headed to Makara to the womens only MTB series to give away a spot prize and meet some more local ladies who ride.
After that it was time to hit the gym for some rowing, some cleaning and some running repairs. A few clients joined us as well, there are only 5 days left in our 100,000m challenge.

Once we finally made it home it was time to release the stones. Not the greatest in the world, but a good start. Next time more vibration required.

Thursday, April 22, 2010

Less than 25km to go..............

Rowing today 25 minutes 6583m :-)

Snatch 1 x 5 (Going for 1 RM – so think before you load the bar)
Snatch 50-55 Pwr Sn-55-60PS-60-65kg

Then Deadlift 1 x 15 - 100kg

and finish with Total Calories Rowed during each work interval
3:00 Work (Calorie Total) 1:30 Rest Interval
2:00 Work (Calorie Total) 1:30 Rest Interval
1:30 Work (Calorie Total)

Row: 155 cal/ 1966m
No pics sorry :-(

Monday, April 19, 2010

Shrimp on the Barbie and more..........

Ginger goes Paleo eating zucchini!

Shrimp on the barbie, we must be down under

I warmed up with 7k of rowing then

5 x 5 DeadLift
Donna: 50-70-80-85-80 -making a comeback :-)
MetCon every minute on the minute for 10:00 perform:

5 Hang Power Snatch (Use a 10 RM Load) - Matt 40kg

5 Overhead Squats

This is truely hideous, go lighter than you think, that load is based on your Hang Power Snatch!

Round 9 and it was starting to hurt a bit

Sunday, April 18, 2010

A busy weekend, but all good stuff!

Yesterday was Hopper Deck day at MaD CrossFit, we ended up with the 6 of Diamonds
50 Wallballs
40 Double Unders (or 160 SU’s)
30 KBS
20 Walking Lunge
10 Box Jump

This one was the 3rd choice, Joshie, and 150 KBS went the way of a 10 Burpee penalty.

Great wod
160 SU’s -1.5pood KBS-24″ BJ
We also hit some max effort box jumps- didn't quite make this one at 115cm

Then today we headed out to Makara to check out the trails.

After that it was time for a quick 5k row and to clean the gym, before I finally got around to making a couple of Atlas Stones.

In a weeks time we will know how these ones worked out :-)

Thursday, April 15, 2010

Barbell Complex - a nasty beast!

From the Queensland Sectional today's workout at MaD

AMRAP in 10 mins of:
Deadlift, 7 reps
Hang Power Clean, 7 reps
Front Squat, 7 reps
Chest to Overhead, 7 reps

Loads are 40kg/30kg. The same bar is used for all exercises. A clear separation is required between movements

This one is a beast.


178 Reps as Rx

96 as Rx
Top numbers from the Sectional
Men 280
Women 209
We warmed up with more rowing. Half way through the month and I have only logged 28k, time to get some serious mileage in to make 100km by April 30. Check out progress here.

Wednesday, April 14, 2010

Sleeve and a T

The replacement sleeve for one of our York Barbells arrived from Again Faster today so I spent the evening fixing that.
Then I got to coach a great Fight Gone Bad session. Nick (279) and Sovita (266) rocked it as Rx :-) Great stuff.
Again Faster also supplied a great new T.

Tuesday, April 13, 2010

Back on the band wagon...........

Kiwi in chains a true thug pug!

Today's workout on MaD CrossFit

From the NY/NJ Sectional

Row 1k
30 Burpee Box Jumps 24″
Row 1k
Time: 10:22 - using the big tire as the box jump.

Nick helps out changing the chain on one of the ropes

Sunday, April 11, 2010

Too Hard, Too Fast...........

turns out going out hard and fast and trying to keep up with 20 year olds is not so smart. At the 12k mark I twisted an ankle but continued to run as we were in 2nd place at the time. We kept up the pace and were the 1st team into Checkpoint 1 of the Oxfam Trailwalker.

The effort took a toll and I only made it to Checkpoint 3 at a distance of 45km in 7 hours and 10 minutes before it was time to call it a day. The next leg was 19km long and it was time to finally check my ego. My knees and ankles were ok going up but hated the downs and the flat.

One of the young guys, Lee, was a mess as well so we both retired. The other two in my team continued on after being adopted by another team, Team Race4Max from Office Max in Christchurch. These were an awesome bunch of guys with a great support crew. Lee and I joined the supporters. So Kelly, Paul, Fiona and the retired Ammo team members met the guys at each Checkpoint until the finish at 11:44pm in downtown Taupo. The guys finished in 17:44 well inside our 18 hour goal.

Here are some pics of the day :-)

Team Ammo ready to hit the start line

On the trails

The views were great. Team Ammo and Run4Max combined :-)

The final leg on the lakefront

The boys just wanted a pie at the finish.
(L to R Cam, Lee and Leighton)
"You must always blow on the pie?" Kelly from Run4Max lays down the law to Leighton

Thursday, April 8, 2010


I am taking another rest day before the Oxfam 100km Trailwalker this weekend.

So thanks to Grant and Donna for test running the Tabata with Tires workout tonight.

Tire Flips

Tire/Box Jumps

Tire Strikes with Sledge Hammer

Tire Rope Pull

Score each rep, 1 Tabata Interval (8 x 20:10) of each exercise. Positive feedback from both participants, we will do this one again :-)

Tuesday, April 6, 2010

Elizabeth is a nasty b*tch!

Andy telling me to keep my head up - thanks for the coaching mate

Today's workout was Elizabeth:

Cleans 60kg
Ring Dips

Time: 7:45
Andy hit Elizabeth and then a nasty 20 min AMRAP, he will be one to watch at Regionals in Sydney next month.

Monday, April 5, 2010

A mixed bag............

Great morning at MaD CrossFit. Bench Press, some Back Squats then a nasty little Met con and some rowing.

Hitting todays MetCon 3 rounds for time:
50 m sprint
10 walking lunges
2 rope climbs
Time 2:41 - Tall socks are a must for this one!

Andy, visiting from Wales via Oz

We repainted the front door - Old and New colours

We also squeezed in some more mountain bike riding, the trails are a fun timeout from work and chores :-)

Sunday, April 4, 2010

More rowing............only 88km to go!

After adding a few km's to my total for the month yesterday. We headed back in this dreary afternoon armed with the DVD player and a copy of "The Collective" mountain bike film. 30 mins and just over 6km later we were done for the day :-)