Presses and a little Row

Donna and Kelly hit a Sunday Catalyst WOD and no I have no idea what Marshall is doing!

Today was press 5 x 5 then a 7 minute AMRAP of 250m sprint - 150m Rest

Nick and I managed 5 rounds.

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Press 50-55-57.5-57.5-57.5 (x3)

Bad As then the coaches throw down.......

The Womens Bad As Womens Open Weightlifting competition went off well yesterday.

The ladies warm up!

Marshall from CrossFit A and M and Darren from CrossFit NZ helped to judge. On Friday we hit the MaD CF WOD 10 rounds of 1 Deadlift and 12 Push Ups. Divide time by weight lifted.

Marshall -160kg 1.89

Darren - 160kg 2.25

Matt -145kg 3.63

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Then after the Bad As we hit Jason (Thanks Amy!).

Matt: 18:20 a PR by 3 minutes :-)

Darren: 20:12

Marshall: 27:05

Louise: 22:42

Cara: 16:10

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Lots more BaD As pics here and here

Oooppppps a nine day break..............

Coaching the ladies on Saturday :-)

The last week or so has been stupid busy at work with the army. I have been assessing some new Bomb Tech team leaders which requires some long hours and hard work.

In addition I managed to get sick with the flu and working out has not been an option.

So back to it tonight with "Elizabeth" 21-15-9 61kg Cleans and Ring Dips in 6:40 this is a 4 second PR and 1 minute better that last month :-) Turns out all the rest I have had has paid off.

I will try to get back to being a little more regular with my posts.

Rest day car shopping and more.........

The girls make good use of their rest day.

We on the other hand spent a few hours looking for a car for Donna.

This is what we got, a Toyota Corolla Wagon, tinted windows and all :-)

I finally got around to making another rope for the gym using the 1 inch dia rope that I brought back from Tulsa, Ok in March.

Another gym toy.

I also found a small tyre that is perfect for the 10 inch stone mold, time to make some more rocks!

Cute or what?

Snatch then Clean and Jerk :-)

The last couple of days have been a bit Oly centric. Sadly I have been a bit bad with the camera.

Snatch session on Tuesday
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Snatch 3 x 5 (3 reps x 5 sets) 40-50-60-65-65
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Then for time:
10 Hand Stand Push Ups and 1 Pull Up
9 HSPU and 2 Pull Ups
down and up to
2 HSPU and 9 Pull Ups
1 HSPU and 10 Pull Ups
11:24 working HSPU negatives after the first 5.
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Then tonight, Clean and Jerk 1 x 5 70-80-80-80-85kg
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Followed by Deadlift 1 x 15 - 120kg
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and finished with, 3 Rounds For Time of:
50m Farmers Carry
15 Pull Ups
3:46 with 22.7kg DB's

Bombing and new T's

A busy weekend at the gym so no time or energy to workout.

Before and After the bombing

New letter box and wall ball targets
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The new T's finally arrived.

Mens - (L to R Front and Back)

Ladies - (L to R Front and Back)

Cinco de Mayo, good press and a new PR :-)

Kiwi helps celebrate Cinco de Mayo

The Bad As Womens Open hits the Hutt News

I hit a new Over Head Squat PR of 100kg or 220pounds :-)

Nick cranks out 30 Muscle Ups in 22 minutes, great first go at this wod!

Then time for the Met Con 5 rounds of 5 Hang Power Snatch 40kg and 20 Double Unders (or sub 80 Single Unders)

A rest day for some...........

The girls make the most of their day off!

Today started with a 5km Trail/Mountain run in Wainuiomata. I was trying out my Vibrams Five Fingers. Finished 2nd overall in 29:33 and didn't really notice any adverse effects from not wearing normal shoes.

Before and after

Poser!
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Then it was time to walk the girls, meet some friends at the mall, before we headed in to the gym. We were meeting the crew who will be tagging one of the walls in there, pics will be up next Saturday, it should look awesome!

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Jenn and AJ from Linton stopped in to drop off our women's oly lifting bars and pick up their stash of 500kg of bumpers. They are both competing at the Regionals in Sydney next weekend so we wish them the best of luck for the comp over there. Go kick some Aussie ass!

AJ (on the left) at Sectionals

100km Done!

The 100km rowing is all over :-) I finished off my last 500m last night with a new PR of 1:31.6 :-)

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Then it was time to Snatch 5 x 5 -40-40-45-45-50kg turns out this is a ton of work.

We finished with a short sharp met con 10-8-6-4-2 Pull Ups and Box Jumps, Time: 2:29

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Today it was fun with stones and big tires before "Jackie" at MaD CrossFit

Flipping out with the tire

Stone shouldering