This should work, just need some 4x4's to use as the main supports What's hanging in your yard? The girls enjoy the mid winter sun On the ropes and then in the gym . My workout today was Jen Conlin's birthday wod: Ten Mins to go for a 15-20 rep Back squat at 50% or 65% of your 1Rm I got to 20 @ 100kg MetCon Run 800m with bumper plate (25#/15#) 10kg plate 20 Box Jumps 24 inch 20 Power Cleans(95#/135) 60kg 10 Ring push-ups Run 800m With Bumper plate 15 Box Jumps 15 Power cleans 10 Ring push ups As Rx 18:38 :-)
Sporting my EC Snatch shirt I headed to the gym for some Oly lifting. Nick joined me to have a go at "Lynne" which is 5 rounds of max reps Body Weight Bench Press and Pull Ups. He managed 26 Bench Press and 80 Pull Ups
I did a Catalyst Athletics O Lifting workout Muscle Snatch + 2 x OHS + Snatch Balance x 3 Sets - did these at 50kg 2 Position Snatch @ 60% x 4 sets these at 45kg then 3 x 10 Ab Rollouts using the barbell. I had forgotten how tough these are.
Nick got to find out for himself
Great morning with the sun streaming through the windows
So Donna had a blast at the CrossFit Games and is now hanging out with Paige in Sacramento California before heading to Santa Cruz this afternoon.
Last weekend Amy and I headed to Linton Camp near Palmerston North to take part in the Tough Guy and Gal Mud Run. We both chose the 6k option and it was a blast Beer, mud and a little bit of a run :-)
Results were: Matt 33:18 22nd overall, 19th Male, 5th in age group
Amy 39:06 75th overall,19th Female, 16th in age group
Then it was a busy week at work and the gym before I could hit todays workout, which Donna did at CF East Sac as well.
Deadlift 3 x 5, then 25-20-15 of Burpees, Power Clean + Push Press and Kettlebell Cross Chops . DL 120-135-150-150-150kg Met Con: 11:19 using a 20kg sandbag and 1 pood KB MaD CF sweat angel
Donna and the East Sac crew: Deads: 75, 80,85, 85, 85
Everyone joined in on the Met Con, it was brutal!!! we did PC/PP with dumbbells
Loren 10kg 11:07 D$ 10kg 12:55 Paige 5kg 13:55 (scaled) Kelly 12.5kg 16:19 Tino-lets just say after returning from the bathroom and almost meeting pukie-he finished. Then I told him “your girlfriends mom just kicked your ass”
155# Power Cleans at the Northeast Qualifier in Albany
I spent 21 years serving in the New Zealand Army before coming to the US to spend time with Donna. I began Crossfitting in Feb 2008, since then I have completed the following certifications and seminars: CrossFit Level 1, Crossfit Running and Endurance, Catalyst Athletics Olympic Weightlifting Semiar, CrossFit Basic Barbell, CrossFit Gymnastics, CrossFit Kettlebell Instructor, CrossFit Olympic Weightlifting and CrossFit Nutrition.