tag:blogger.com,1999:blog-46496477128246848292024-03-13T12:29:06.480+13:00Matt and Donna's Crossfit ChroniclesMatt and Donna (MaD) are both CrossFit coaches. The chronicles will follow our workouts of the day, events we compete in and any other topic we might like to comment on..........Matt and Donnahttp://www.blogger.com/profile/03261875267485564189noreply@blogger.comBlogger519125tag:blogger.com,1999:blog-4649647712824684829.post-76501089477579993582010-08-21T17:42:00.004+12:002010-08-21T17:47:55.334+12:00"Tim"<a href="http://crossfitnz.typepad.com/.a/6a00e55220b220883401348647fdf8970c-pi"><img style="WIDTH: 316px; HEIGHT: 421px; CURSOR: hand" border="0" alt="" src="http://crossfitnz.typepad.com/.a/6a00e55220b220883401348647fdf8970c-pi" /></a><br />My workout today came via <a href="http://www.crossfitnz.co.nz/">CrossFit New Zealand</a>.<br /><br />Lt Tim O’Donnell, 28, was serving as part of the New Zealand Provincial Reconstruction Team in the Bamyan Province, Afganistan, when his unit came under attack. Lt O'Donnell was killed.<br /><br />Two other New Zealand defence personnel were seriously injured; Lance Corporal Matthew Ball, 24, who is a friend of CFNZ member Nick's from primary and secondary school, and Private Allistar Baker, 23. Lt O'Donnell is New Zealand's first combat death in Afganistan, and New Zealand's first combat death in over a decade. Lt O'Donnell is survived by his father Mark, a former police officer, his mother Mary-Anne, a nurse, his brother Andrew, and his sister Anna.<br /><br />Nick asked us if he could create a workout to honour Tim in the traditional CrossFit fashion. He wrote a few words for us as well.<br /><br /><em>Tim O'Donnell, Matthew Ball and Allistar Baker are New Zealand's heroes. It's intrinsic to the nature of heroism, however, that a hero is the last person who is going to call himself a hero, because the chief characteristic of true heroism is selflessness. That is what distinguishes true heroism, like those fighting for our country and community, from false heroism such as sports idols and movie stars. Tim, Matt and Allistar gave selflessly of themselves to fight for our country and felt as if they were only doing their jobs, even though their jobs require them to do extraordinary things. The New Zealand Defence Force in Afganistan are not men and women who, once in a lifetime, rise to the occasion and go into the fray at great personal peril. They are people who train to do this, and more, on a daily basis. New Zealand is proud of their contribution to Afganistan.<br /><br />This post is dedicated to all those who are in professions that involve keeping our community, and country, safe. Thank you for your sacrifices. - Nick Linton<br /></em><br />"Tim"<br />400m Farmers Walk 2 x 24's/16's Kettlebells<br />28 Box Jumps 60/50cm<br />28m Bear Crawl<br />28 Double Unders<br />28 Ground to Overhead 40/30kg<br />28m Bear Crawl<br />28 Double Unders<br />28 Chest to bar Pull Ups<br />28m Bear Crawl<br />28 Double Unders<br />28 Burpees<br />28m Bear Crawl<br />28 Double Unders<br />28 Pistols<br />28m Bear Crawl<br />28 Double Unders<br />400m Farmers Walk<br /><br />Subbed 84 singles for the double unders otherwise as Rx in 30:33. RIP Tim.Matthttp://www.blogger.com/profile/08808559679153714160noreply@blogger.com0tag:blogger.com,1999:blog-4649647712824684829.post-71380318466815623352010-08-16T20:50:00.003+12:002010-08-16T20:54:44.826+12:00Meatza!!!!!!!!!!!! Vegetarians look away<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiO-paDSjtjS-dFKyOt9yAHL8Q_hdA9S6fqI-P_Vu3yfYPd0D1jdL-4hWGvQ1IAwYPZUK-R0zt3EOdY8RRvE3eHRdTuGdOAG-gNO4cNY3oqLGxZwDjiOys-zlCtwIxvfR5W8ft5cAfn08/s1600/DSCF0904.JPG"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5505927748139868514" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiO-paDSjtjS-dFKyOt9yAHL8Q_hdA9S6fqI-P_Vu3yfYPd0D1jdL-4hWGvQ1IAwYPZUK-R0zt3EOdY8RRvE3eHRdTuGdOAG-gNO4cNY3oqLGxZwDjiOys-zlCtwIxvfR5W8ft5cAfn08/s200/DSCF0904.JPG" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmq_gh6IhRFnuBXqXgjYw-uEyFXeVfsTfUct8j6STMVAzuEbKt9DKS3yJcM6OLqbTwfjiCxv_H28KBaMMnE6RcQkPXHSY_zpXJwDzukf-V-jv0BwMWcCuDziaLVuDlLWpWDDTiK7iR7Co/s1600/DSCF0911.JPG"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5505927740213498962" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhmq_gh6IhRFnuBXqXgjYw-uEyFXeVfsTfUct8j6STMVAzuEbKt9DKS3yJcM6OLqbTwfjiCxv_H28KBaMMnE6RcQkPXHSY_zpXJwDzukf-V-jv0BwMWcCuDziaLVuDlLWpWDDTiK7iR7Co/s200/DSCF0911.JPG" /></a><br />Yeah that's right a <a href="http://freetheanimal.com/2010/02/bacon-cheddar-cheeseburger-meatza.html">meat based pizza</a>,awesome.<br />.<br />Turns out <span id="SPELLING_ERROR_0" class="blsp-spelling-error">Facebook</span> is good for something :-) this <a href="http://freetheanimal.com/2010/02/bacon-cheddar-cheeseburger-meatza.html">link</a> was posted by one of my "friends" in the US, Donna modified the <span id="SPELLING_ERROR_1" class="blsp-spelling-corrected">recipe</span> a little bit, but damn this is good.Matthttp://www.blogger.com/profile/08808559679153714160noreply@blogger.com2tag:blogger.com,1999:blog-4649647712824684829.post-51887617843183445092010-08-01T14:57:00.003+12:002010-08-01T15:05:00.902+12:00Done!Platform is done, just pick the height and get ready to load some stones <br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnuzSTYAWW1LP35OUKYMj6q3jclG4lO3qa0AW8mijjqSOvTG9gmyBGIEF55bFWXNw5WYlcp93Sdc3lQ0KAmir_JkBOjk6CIAY2Kahkq5hTG52vpqzYmjO2kEpRNkNhwi7RE_dzKpMJJ_4/s1600/DSCF0740.JPG"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5500270957256689458" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnuzSTYAWW1LP35OUKYMj6q3jclG4lO3qa0AW8mijjqSOvTG9gmyBGIEF55bFWXNw5WYlcp93Sdc3lQ0KAmir_JkBOjk6CIAY2Kahkq5hTG52vpqzYmjO2kEpRNkNhwi7RE_dzKpMJJ_4/s200/DSCF0740.JPG" /></a></div><div>Our two new 24kg Kettlebells arrived so..... </div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhpIp8H730hdhmLMvKbN307xgTOmRv5nIOr9D7Jsxj3z9lBoS5ZCsCQ3tmTWCbv69jKDizZLHTzc5lKFoFjpzlepOHxuaWoqilVmymA-YtETOyvmmoXdPg7xt4UliEDWJA8pDhbkjxsno/s1600/DSCF0736.JPG"><img style="WIDTH: 150px; HEIGHT: 200px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5500270965662825458" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhhpIp8H730hdhmLMvKbN307xgTOmRv5nIOr9D7Jsxj3z9lBoS5ZCsCQ3tmTWCbv69jKDizZLHTzc5lKFoFjpzlepOHxuaWoqilVmymA-YtETOyvmmoXdPg7xt4UliEDWJA8pDhbkjxsno/s200/DSCF0736.JPG" /></a></div><div>...... now I have more to paint. </div>Matthttp://www.blogger.com/profile/08808559679153714160noreply@blogger.com0tag:blogger.com,1999:blog-4649647712824684829.post-35876887055997926352010-07-28T14:29:00.003+12:002010-07-28T14:39:33.557+12:00Work in progress<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNypvl-XKzreWf3r5uFPpTIVcJFQhwi3TOpXjLz_2cnOeOatmF-3tviMoqUpJZAhqp2bi3oGUuX9_sKVt2Ci8-JLLsJQUoLtrkbSSlp5BXM5BZ1SXUqVdZnb76fdL9q5VJOAh_gAwOIpo/s1600/DSCF0676.JPG"><img style="WIDTH: 150px; HEIGHT: 200px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5498779326825030914" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNypvl-XKzreWf3r5uFPpTIVcJFQhwi3TOpXjLz_2cnOeOatmF-3tviMoqUpJZAhqp2bi3oGUuX9_sKVt2Ci8-JLLsJQUoLtrkbSSlp5BXM5BZ1SXUqVdZnb76fdL9q5VJOAh_gAwOIpo/s200/DSCF0676.JPG" /></a><br /><em>This should work, just need some 4x4's to use as the main supports</em><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjX2zXYTdwVaZPqDqkGT43znn45VoEJ9D8VEUYG6FaIkeZXTpW9RkoM4lVKWMnG4blYwVYBc0fPpSlBqFxWgrcNG88PAL8wqvGS9K25gpJux1YYJPjrSoQVdkK9L9YL0o3LgvPnQ5HoS_A/s1600/DSCF0700.JPG"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5498779331173368002" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjX2zXYTdwVaZPqDqkGT43znn45VoEJ9D8VEUYG6FaIkeZXTpW9RkoM4lVKWMnG4blYwVYBc0fPpSlBqFxWgrcNG88PAL8wqvGS9K25gpJux1YYJPjrSoQVdkK9L9YL0o3LgvPnQ5HoS_A/s200/DSCF0700.JPG" /></a><br /><em>What's hanging in your yard?</em><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9pO981PXYfYlHTclGioOM6DwK__rJAjALprGbHtk8RFnY7GrMcgtHzOGytiffGm77i-EkomZAbxnGBz1t18zXUexVJhYuz1e_STLJJVqEJRgJZvlaeKxhGJDY0IEojLM8ASiVltw6FDk/s1600/DSCF0697.JPG"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5498779338490355186" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9pO981PXYfYlHTclGioOM6DwK__rJAjALprGbHtk8RFnY7GrMcgtHzOGytiffGm77i-EkomZAbxnGBz1t18zXUexVJhYuz1e_STLJJVqEJRgJZvlaeKxhGJDY0IEojLM8ASiVltw6FDk/s200/DSCF0697.JPG" /></a><br /><em>The girls enjoy the mid winter sun</em><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhMxLO66EmQ98qv0GYjJbONz3udDFpm4G-iJCpwnhkqpExES-bQJBIUWsjuqAz3bUUJtZVnXqlR5WRmDvlwZAtN0XSA-VVsAyqHDi4c0eRDDvK2wXEe42-VvpBid6Ob2ITwqD7f-zZW_k/s1600/DSCF0670.JPG"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5498779351229402002" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhMxLO66EmQ98qv0GYjJbONz3udDFpm4G-iJCpwnhkqpExES-bQJBIUWsjuqAz3bUUJtZVnXqlR5WRmDvlwZAtN0XSA-VVsAyqHDi4c0eRDDvK2wXEe42-VvpBid6Ob2ITwqD7f-zZW_k/s200/DSCF0670.JPG" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXN8deJUVT3fGEVTHknbw_g_LWuQfhiNW2LvxZ_DtQ3tzU5GIT9dnQG-Tte9272WbO236SUA_4f2Ns6sDyfkkUjjTzrYkRQn35n6DL4mAEAaANGaHaZoV9xqot27ueDU_QcX7s56WTJvs/s1600/DSCF0677.JPG"><img style="WIDTH: 150px; HEIGHT: 200px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5498779346688271842" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXN8deJUVT3fGEVTHknbw_g_LWuQfhiNW2LvxZ_DtQ3tzU5GIT9dnQG-Tte9272WbO236SUA_4f2Ns6sDyfkkUjjTzrYkRQn35n6DL4mAEAaANGaHaZoV9xqot27ueDU_QcX7s56WTJvs/s200/DSCF0677.JPG" /></a><br /><em>On the ropes and then in the gym</em><br />.<br />My workout today was Jen Conlin's birthday wod:<br />Ten Mins to go for a 15-20 rep Back squat at 50% or 65% of your 1Rm<br />I got to 20 @ 100kg<br />MetCon<br />Run 800m with bumper plate (25#/15#) 10kg plate<br />20 Box Jumps 24 inch<br />20 Power Cleans(95#/135) 60kg<br />10 Ring push-ups<br />Run 800m With Bumper plate<br />15 Box Jumps<br />15 Power cleans<br />10 Ring push ups<br />As Rx 18:38 :-)Matthttp://www.blogger.com/profile/08808559679153714160noreply@blogger.com1tag:blogger.com,1999:blog-4649647712824684829.post-86322907406037776032010-07-26T21:01:00.003+12:002010-07-26T21:06:27.967+12:00Thrusters!Thruster 1 x 5 70-80-85-90 Fail-90 PR<br /><em>New Thruster PR at 90kg or 198# :-)</em><br /><br />THEN:<br /><br />Thruster 1 x 15 @ 50kg<br /><br />FINISH WITH:<br /><br />Every min for 12 min – DB Complex<br /><br />(loading 50% Body Weight) 20kg DB's<br /><br />3 Hang Power Clean<br /><br />3 Front Squat<br /><br />3 Push Press<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTQ_TVOPtSIMz_SwXNqi_PMU_u0zOAxF7bbFp5uE2tQFtHXP03I1gd3LOekigmo7V6GQ0Ubk-uyWwbWEAQsP7QIroamYF98xP2NPMBwziHd1lGkEHwpIZGEoLKQQykRyefrr8uTPFvgLI/s1600/DSCF0639.JPG"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5498137706965714754" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTQ_TVOPtSIMz_SwXNqi_PMU_u0zOAxF7bbFp5uE2tQFtHXP03I1gd3LOekigmo7V6GQ0Ubk-uyWwbWEAQsP7QIroamYF98xP2NPMBwziHd1lGkEHwpIZGEoLKQQykRyefrr8uTPFvgLI/s200/DSCF0639.JPG" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEie2fuN-IilCW8Fba6YvZzBNCL7kY-u4d33yb-nmA75vY5McsCk6MKPJSpwxsSXTUpJyZ0gD8KvitSoMWMMfmuZAAadOV3zPdXB033GkpVRhFudzzxTDSMP7rvY7INO5sDxxo1q79S1uzI/s1600/DSCF0640.JPG"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5498137715236249810" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEie2fuN-IilCW8Fba6YvZzBNCL7kY-u4d33yb-nmA75vY5McsCk6MKPJSpwxsSXTUpJyZ0gD8KvitSoMWMMfmuZAAadOV3zPdXB033GkpVRhFudzzxTDSMP7rvY7INO5sDxxo1q79S1uzI/s200/DSCF0640.JPG" /></a><br /><em>Dumbell complex was rough!</em>Matthttp://www.blogger.com/profile/08808559679153714160noreply@blogger.com1tag:blogger.com,1999:blog-4649647712824684829.post-47802691603954867752010-07-26T13:15:00.002+12:002010-07-26T13:18:35.259+12:00Hmmmmmmmmmmmmm!<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIsNHZtWL_rfiXLIwDvUl73NCZ9Sgvf0-h5PcCznvLjxSLA951KWaBTK6PhBZD0ukVlDrcGPFwc8ckl0ALiQLqAWw7nfzcMtwkQiFA7FDVs7h-oYd58VLknHdccajfWPx6pYMLbt57x54/s1600/atlas-stone-platform.gif"><img style="WIDTH: 270px; HEIGHT: 320px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5498018024379523922" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIsNHZtWL_rfiXLIwDvUl73NCZ9Sgvf0-h5PcCznvLjxSLA951KWaBTK6PhBZD0ukVlDrcGPFwc8ckl0ALiQLqAWw7nfzcMtwkQiFA7FDVs7h-oYd58VLknHdccajfWPx6pYMLbt57x54/s320/atlas-stone-platform.gif" /></a><br />Brilliant idea!Matthttp://www.blogger.com/profile/08808559679153714160noreply@blogger.com0tag:blogger.com,1999:blog-4649647712824684829.post-18139231186749445142010-07-25T16:55:00.002+12:002010-07-25T17:02:19.231+12:00Snatchtastic Sunday<div><div><div>Sporting my EC Snatch shirt I headed to the gym for some Oly lifting.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuCwavG8cIQfJte22dZDHHvIDLossbSSRGXtSO3IIFHYFUyb5slq76P00Elp21Xf0UEgLdX8pI9KnaNfomVuDlvLfRnsntF8srwhVHHJHWwHPorzFDjgWsuxzkCvxJ9dJwwUUdmbeJMkE/s1600/DSCF0633.JPG"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5497704279809589250" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuCwavG8cIQfJte22dZDHHvIDLossbSSRGXtSO3IIFHYFUyb5slq76P00Elp21Xf0UEgLdX8pI9KnaNfomVuDlvLfRnsntF8srwhVHHJHWwHPorzFDjgWsuxzkCvxJ9dJwwUUdmbeJMkE/s200/DSCF0633.JPG" /></a><br />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<br /><br />I did a <a href="http://www.cathletics.com/">Catalyst Athletics </a>O Lifting workout<br />Muscle Snatch + 2 x OHS + Snatch Balance x 3 Sets - did these at 50kg<br />2 Position Snatch @ 60% x 4 sets these at 45kg<br />then 3 x 10 Ab Rollouts using the barbell. I had forgotten how tough these are. </div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6HBENJJG-rHtrOi73VluMM9Ip__C00FLZ86-e9DDFs8dPnwDAc4iNaHxw_Iw7eMGmdIX4Mv_Ua8WD1mWAquzeunVQZ6l7-jJ1E1juMgbqiwZy96UybghMWEQW0BkghjlaGZX0Dz-uIt8/s1600/DSCF0636.JPG"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5497704285812323842" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6HBENJJG-rHtrOi73VluMM9Ip__C00FLZ86-e9DDFs8dPnwDAc4iNaHxw_Iw7eMGmdIX4Mv_Ua8WD1mWAquzeunVQZ6l7-jJ1E1juMgbqiwZy96UybghMWEQW0BkghjlaGZX0Dz-uIt8/s200/DSCF0636.JPG" /></a><br /><div></div><div><em>Nick got to find out for himself</em></div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAX87v68UuvYjpK3cjhL3DmvsgPDud72T0HG1KrwAsz8HXXt7RTRKR29qKkFj5ol0P35_scbYlVDTS_L-dhP2sGW3VWsCnMeS1RpvMP5BlYYKiNRcjV_s6ahOzNNfnzdhRHrJipiu78sU/s1600/DSCF0637.JPG"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5497704294592819810" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAX87v68UuvYjpK3cjhL3DmvsgPDud72T0HG1KrwAsz8HXXt7RTRKR29qKkFj5ol0P35_scbYlVDTS_L-dhP2sGW3VWsCnMeS1RpvMP5BlYYKiNRcjV_s6ahOzNNfnzdhRHrJipiu78sU/s200/DSCF0637.JPG" /></a><br /><div><em>Great morning with the sun streaming through the windows </em></div></div></div>Matthttp://www.blogger.com/profile/08808559679153714160noreply@blogger.com0tag:blogger.com,1999:blog-4649647712824684829.post-77923951222300934162010-07-23T08:59:00.005+12:002010-07-25T16:55:31.958+12:00Wow, where did 2 weeks go?????????????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.<br /><br />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<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVDmkV7O-98X4oXsa66qVfZryIrsEw53LydEwh8aEEk5wxsip-RuXDBrYyIz3zn24BW-WkRiYMqugqg03Rt24ne8J6Amz8DOSHUjkenZt7grQQFMMPaU_ennnEH1MHacPU0bP3IWMUxHc/s1600/Tough+Guy+and+Gal.jpg"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5496838694010044146" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhVDmkV7O-98X4oXsa66qVfZryIrsEw53LydEwh8aEEk5wxsip-RuXDBrYyIz3zn24BW-WkRiYMqugqg03Rt24ne8J6Amz8DOSHUjkenZt7grQQFMMPaU_ennnEH1MHacPU0bP3IWMUxHc/s200/Tough+Guy+and+Gal.jpg" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlvVYW3nR2zHtgq2zZ473BKNtF8xTKLl7CD4m3AWlcSaAVRjkRnweivcyPTPlJqUANaoZvqkEO38mCrv_Mq2TnU6fypqFlAipgLOjMjEBjG7B4R7CZaNE7IH7dOH2ZclS8CLUU9ssWh4M/s1600/Mud+and+Beer.jpg"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5496838686540832546" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlvVYW3nR2zHtgq2zZ473BKNtF8xTKLl7CD4m3AWlcSaAVRjkRnweivcyPTPlJqUANaoZvqkEO38mCrv_Mq2TnU6fypqFlAipgLOjMjEBjG7B4R7CZaNE7IH7dOH2ZclS8CLUU9ssWh4M/s200/Mud+and+Beer.jpg" /></a><br /><em>Beer, mud and a little bit of a run :-)<br /></em><br />Results were: Matt 33:18 22nd overall, 19th Male, 5th in age group<br /><br />Amy 39:06 75th overall,19th Female, 16th in age group<br /><br />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.<br /><br />Deadlift 3 x 5, then 25-20-15 of Burpees, Power Clean + Push Press and Kettlebell Cross Chops<br />.<br />DL 120-135-150-150-150kg<br />Met Con: 11:19 using a 20kg sandbag and 1 pood KB<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9hFuqLska4OhcrNlKV7Or05FqDeF3HVoCZndFqnBJPS2-_lGHGmMel6fofjucHgIt417X0avfOwKQXWBCHi5K6Nk9AbYTbAHomcav0gQzXeaGH0aux3w9c5UY99yu1tFGPZjZSfyc3OI/s1600/DSCF0556.JPG"><img style="WIDTH: 150px; HEIGHT: 200px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5496838683513112898" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9hFuqLska4OhcrNlKV7Or05FqDeF3HVoCZndFqnBJPS2-_lGHGmMel6fofjucHgIt417X0avfOwKQXWBCHi5K6Nk9AbYTbAHomcav0gQzXeaGH0aux3w9c5UY99yu1tFGPZjZSfyc3OI/s200/DSCF0556.JPG" /></a><br /><em>MaD CF sweat angel</em><br /><br />Donna and the East Sac crew:<br />Deads: 75, 80,85, 85, 85<br /><br />Everyone joined in on the Met Con, it was brutal!!! we did PC/PP with dumbbells<br /><br />Loren 10kg 11:07<br />D$ 10kg 12:55<br />Paige 5kg 13:55 (scaled)<br />Kelly 12.5kg 16:19<br />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”<br /><br />all in all a good morning!Matthttp://www.blogger.com/profile/08808559679153714160noreply@blogger.com0tag:blogger.com,1999:blog-4649647712824684829.post-16120189676656058742010-07-11T17:18:00.002+12:002010-07-11T17:24:19.863+12:00Coaches workout...............<div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgDGsozQUhgbC6VW04xyNWbJmFe0Vh1Zlz8M2QFZ880dZLitw_FoeDMXT4rSXdTTROeKy1UsUt55RCzqp7lQ3FaI5OPglwES6crIWBPKYKfm5SpZS4yfiSMpiuUGtYjKoJMjkOVytuBlI/s1600/DSCF0444.JPG"><img style="WIDTH: 150px; HEIGHT: 200px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5492514475725400658" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgDGsozQUhgbC6VW04xyNWbJmFe0Vh1Zlz8M2QFZ880dZLitw_FoeDMXT4rSXdTTROeKy1UsUt55RCzqp7lQ3FaI5OPglwES6crIWBPKYKfm5SpZS4yfiSMpiuUGtYjKoJMjkOVytuBlI/s200/DSCF0444.JPG" /></a><br /></div><div>We headed down to clean the gym and hit tomorrows workout. A bit of a test run of the Met Con portion. But 1st it was 5 x 5 Deadlifts. 100-120-135-135-135kg (last 3 sets @ 80% of 1RM)</div><div></div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWIWzD_HpjWID9vuTzJfWIhyphenhyphenQWk_7Ezk6OYkHlzWBiOb5DIg6OF6BtTTsTLBy0R5dzUAOXj7CdwKtPbfLv9SiC81J2dfqASK9IsJmikHw1qXquSWrKwF_0nWc4e9RFnoTjBFbkWc2HFzY/s1600/DSCF0447.JPG"><img style="WIDTH: 150px; HEIGHT: 200px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5492514482279971346" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWIWzD_HpjWID9vuTzJfWIhyphenhyphenQWk_7Ezk6OYkHlzWBiOb5DIg6OF6BtTTsTLBy0R5dzUAOXj7CdwKtPbfLv9SiC81J2dfqASK9IsJmikHw1qXquSWrKwF_0nWc4e9RFnoTjBFbkWc2HFzY/s200/DSCF0447.JPG" /></a></div><div><em>We're not in Kansas anymore</em></div><div>.</div><div>Met Con 10-1 Burpees and 1-10 Kettlebell swings 2 pood in 5:58 :-)</div>Matthttp://www.blogger.com/profile/08808559679153714160noreply@blogger.com2tag:blogger.com,1999:blog-4649647712824684829.post-70644965628429564242010-07-07T21:01:00.002+12:002010-07-07T21:16:27.388+12:00"Annie", "The Chief" and other stuff<strong>Monday</strong> - For time:<br />Row 2k - 50 <span id="SPELLING_ERROR_0" class="blsp-spelling-error">WallBall</span> Shots 20# ball<br />Row 1k - 35 <span id="SPELLING_ERROR_1" class="blsp-spelling-error">WBS</span><br />Row 500m - 20 <span id="SPELLING_ERROR_2" class="blsp-spelling-error">WBS</span><br />As Rx 20:48<br />.<br /><strong>Tuesday -</strong> "Annie"<br />50-40-30-20-10<br />Double <span id="SPELLING_ERROR_3" class="blsp-spelling-error">Unders</span> (subbed 4 x single <span id="SPELLING_ERROR_4" class="blsp-spelling-error">unders</span>)<br />Sit Ups (subbed half <span id="SPELLING_ERROR_5" class="blsp-spelling-error">GHD</span> <span id="SPELLING_ERROR_6" class="blsp-spelling-error">Situps</span>)<br />Time 10:23<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdeLwoyjbHqk80jaddSky-6ejHCnP8ZrJBJmoj9JXzZqHMjM_GQU0gVBYGfe_1pplwCgOnKMO3xVlPh4dBf_oOK31m3eMkjgVEis8vu7MaXbjeNTYLF24-7vk3AAHxvOVWcm3YNpTvGHM/s1600/DSCF0286.JPG"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5491087713050124802" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdeLwoyjbHqk80jaddSky-6ejHCnP8ZrJBJmoj9JXzZqHMjM_GQU0gVBYGfe_1pplwCgOnKMO3xVlPh4dBf_oOK31m3eMkjgVEis8vu7MaXbjeNTYLF24-7vk3AAHxvOVWcm3YNpTvGHM/s200/DSCF0286.JPG" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7cWLQkNtKDPl88GSo0Wu_OVJsKsduSwLPfj9TGe2HhvXkiuZ7bzPodbQ78x4_69mZvjlqbbq6Ncuz0OonQlkPIPNB2RgjxJLxn_ITvCzCQMOMnn299BKCIJNqp3qw_Mwj1nEvc9g-1iU/s1600/DSCF0295.JPG"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5491087699109175362" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7cWLQkNtKDPl88GSo0Wu_OVJsKsduSwLPfj9TGe2HhvXkiuZ7bzPodbQ78x4_69mZvjlqbbq6Ncuz0OonQlkPIPNB2RgjxJLxn_ITvCzCQMOMnn299BKCIJNqp3qw_Mwj1nEvc9g-1iU/s200/DSCF0295.JPG" /></a><br />.<br /><strong>Wednesday</strong><br />“The Chief” – Max rounds in 3 minutes<br />3 x 60/43 kg Power Clean<br />6 x Push Ups<br />9 x Squat<br />Rest 1 minute – 5 Cycles<br />As Rx: 29 rounds.<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQiIQ-wL90UY_YoUZAZAcvwEYDRhBd9ut7E4_1enwu_5RWSVqMSeVTLB5sJDvpsJSJbFnIR9tzqNimEvqEawjqJunwJkXutOMvQpIueq_qMHImN-J6r3DV6fOhV4D0k5T-VniV4-UaxbE/s1600/DSC05241.JPG"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5491087716701968450" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQiIQ-wL90UY_YoUZAZAcvwEYDRhBd9ut7E4_1enwu_5RWSVqMSeVTLB5sJDvpsJSJbFnIR9tzqNimEvqEawjqJunwJkXutOMvQpIueq_qMHImN-J6r3DV6fOhV4D0k5T-VniV4-UaxbE/s200/DSC05241.JPG" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKJ0UmI3EiWbei4g9Ac-kdGdoonOeRooq-gfnGzieSK_RptQYO5z8AwlwkCmoAr-jWN4mYhxQb1r482tZl4ubQNJ4tYPgxJd6AZ5T_QmLC3KkZlVOpmuSF_-Cg6jIFy2pmE-bWKtymfss/s1600/DSC05246.JPG"><img style="WIDTH: 150px; HEIGHT: 200px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5491087727545541122" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKJ0UmI3EiWbei4g9Ac-kdGdoonOeRooq-gfnGzieSK_RptQYO5z8AwlwkCmoAr-jWN4mYhxQb1r482tZl4ubQNJ4tYPgxJd6AZ5T_QmLC3KkZlVOpmuSF_-Cg6jIFy2pmE-bWKtymfss/s200/DSC05246.JPG" /></a><br />Power Cleans + Push Ups +<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_DKxjKG4uZ5AlGqiU4gBtgU0-t0VXOcUtq1MKyLcb1Wz1y04CmsR-C090wNs-64r3_MpjmNVq-jDtUfTGJMB1FVJSbZimVyytId5y_adluF459iUGNjiuebmy8aeTInRzU6BOGKLo0VA/s1600/DSC05250.JPG"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5491087733378523762" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_DKxjKG4uZ5AlGqiU4gBtgU0-t0VXOcUtq1MKyLcb1Wz1y04CmsR-C090wNs-64r3_MpjmNVq-jDtUfTGJMB1FVJSbZimVyytId5y_adluF459iUGNjiuebmy8aeTInRzU6BOGKLo0VA/s200/DSC05250.JPG" /></a><br />Squats = The Chief<br />.<br />A nice PR, I last did this <span id="SPELLING_ERROR_7" class="blsp-spelling-error">WOD</span> at <a href="http://crossfitreno.blogspot.com/"><span id="SPELLING_ERROR_8" class="blsp-spelling-error">CrossFit</span> <span id="SPELLING_ERROR_9" class="blsp-spelling-error">Battleborn</span> </a>in Reno Nevada on <a href="http://madpissedfit.blogspot.com/2009/07/on-west-coast-at-last.html">Jul 5<span id="SPELLING_ERROR_10" class="blsp-spelling-error">th</span> 2009</a>, long time between attempts :-)Matthttp://www.blogger.com/profile/08808559679153714160noreply@blogger.com0tag:blogger.com,1999:blog-4649647712824684829.post-91018502683337952052010-07-03T17:35:00.003+12:002010-07-03T17:42:44.535+12:00Strongman stuff at MaD<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEin056QSmiXrs6OI87jmKpA7HYPNwtbtz7uuvBACNhAWm0oA-lWfITfDGdquJqBXgsk-9T2M54G3eo6D2MNSSxlrI0DTCWhaSVbIC5iatzboWaAh2YSU5acGm76AQGWogIIs3OGoggJQSc/s1600/P7035723.JPG"><img style="WIDTH: 320px; HEIGHT: 240px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5489550247697420962" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEin056QSmiXrs6OI87jmKpA7HYPNwtbtz7uuvBACNhAWm0oA-lWfITfDGdquJqBXgsk-9T2M54G3eo6D2MNSSxlrI0DTCWhaSVbIC5iatzboWaAh2YSU5acGm76AQGWogIIs3OGoggJQSc/s320/P7035723.JPG" /></a><br />Toys :-)<br /><br /> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeZ9gr33FO-XZXWQ5-7uVkdgEsfq6u-zMPGw29GTg3fr9uN_y6TEdPxjZv7SWw__ShnkNMJNiHZDuDlE-a9fPqS4z7cBwku_L8Ryyen9CVayDbzmup5Ns7HpgXFkF4MzeqmN2JR9jjztA/s1600/DSC05225.JPG"><img style="WIDTH: 320px; HEIGHT: 240px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5489550216361237058" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeZ9gr33FO-XZXWQ5-7uVkdgEsfq6u-zMPGw29GTg3fr9uN_y6TEdPxjZv7SWw__ShnkNMJNiHZDuDlE-a9fPqS4z7cBwku_L8Ryyen9CVayDbzmup5Ns7HpgXFkF4MzeqmN2JR9jjztA/s320/DSC05225.JPG" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG90sFYqHk1JlpOZgSbqDcfbqN0LF0aWL9d9AePgkGID-DDveN4Tyx7PrNWvWVmZRiMDI_6Cx3eHGYGuej11H1QoZXZua3Wq3EF3HTVscUfsbC1wxmpjec2ZIVszFWxg0kkfqlDi-Yr-0/s1600/DSC05226.JPG"><img style="WIDTH: 320px; HEIGHT: 240px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5489550236313126338" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhG90sFYqHk1JlpOZgSbqDcfbqN0LF0aWL9d9AePgkGID-DDveN4Tyx7PrNWvWVmZRiMDI_6Cx3eHGYGuej11H1QoZXZua3Wq3EF3HTVscUfsbC1wxmpjec2ZIVszFWxg0kkfqlDi-Yr-0/s320/DSC05226.JPG" /></a><br />Good shoulder but then a miss on pressing the 45kg stone<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqdxWSZ0DIOl1ByHOMX8UlAjcD89d8tY1yDr1j0kirPy59bL2xFxBQA70vNNSnzvMND5Ll1ReXv5WyH-hN_4ptEE1r2Ksn0VDVCcFMR2JDJmD9udrRcYmfz_N6mU-ze-JENsRZyzyU9EA/s1600/DSC05222.JPG"><img style="WIDTH: 240px; HEIGHT: 320px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5489550201007712786" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqdxWSZ0DIOl1ByHOMX8UlAjcD89d8tY1yDr1j0kirPy59bL2xFxBQA70vNNSnzvMND5Ll1ReXv5WyH-hN_4ptEE1r2Ksn0VDVCcFMR2JDJmD9udrRcYmfz_N6mU-ze-JENsRZyzyU9EA/s320/DSC05222.JPG" /></a><br />Stone loading<br /><div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAG47Sd8z0ULwH1u4C_3aSX3ymm75w38TuO5pATzyeMqr8HALFscms7tFhEddQz5FROWD_FORthEF42MepirhBQ1JTCljxngs6XfR6FcUoCV0y_1bCG0Y2rWrWVhQougOGQ-HakqS0jew/s1600/DSC05215.JPG"><img style="WIDTH: 240px; HEIGHT: 320px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5489550183298701890" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAG47Sd8z0ULwH1u4C_3aSX3ymm75w38TuO5pATzyeMqr8HALFscms7tFhEddQz5FROWD_FORthEF42MepirhBQ1JTCljxngs6XfR6FcUoCV0y_1bCG0Y2rWrWVhQougOGQ-HakqS0jew/s320/DSC05215.JPG" /></a><br />Teaching the tire flip</div><div>.</div><div>Good day at the gym, great crew from CrossFit Mana. Thanks AJ and Jenn for coming down to play.</div><div>.</div><div>Workout</div><div>Run 400m</div><div>4 x 45kg stone loads</div><div>Run 400m</div><div>10 x 90kg Tire flips </div><div>Run 400m</div><div>10 x 90kg Fat Bar Deadlifts</div><div>As Rx 5:22</div><div> </div><div>More pics <a href="http://www.flickr.com/photos/45648670@N06/sets/72157624285346069/">here</a></div><div> </div><div> </div></div>Matthttp://www.blogger.com/profile/08808559679153714160noreply@blogger.com0tag:blogger.com,1999:blog-4649647712824684829.post-91914167271702026322010-06-21T20:50:00.004+12:002010-06-21T21:07:59.741+12:00Dogs, some wod's and stones.............Some new artwork at the gym, thanks to my brother Dan and his family Kat, Esme' and the newly arrived Cordy for the <a href="http://www.whatisblik.com/"><span id="SPELLING_ERROR_0" class="blsp-spelling-error">Blik</span></a> pugs.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhR2jjEeOziZfZH5nxZvr_7Qgv71mcTBnSn4-2mZCb_IztOu6guFuPGva-yjduLQikGgFS5_MUnSIcGcRaIRl2Vrh69M3ErFNzAz3LfpMtw9gBoczn0-458SCd2cBmlTh97s8xP1ObUgmI/s1600/P6195675.JPG"><img style="WIDTH: 150px; HEIGHT: 200px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5485147755843458162" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhR2jjEeOziZfZH5nxZvr_7Qgv71mcTBnSn4-2mZCb_IztOu6guFuPGva-yjduLQikGgFS5_MUnSIcGcRaIRl2Vrh69M3ErFNzAz3LfpMtw9gBoczn0-458SCd2cBmlTh97s8xP1ObUgmI/s200/P6195675.JPG" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiW0AGhf0856BwGd0nrAhwnkWV0TR-n6WPDlt7ptPAwclfIdWrPkL7gSLAS2xQW3AOPuh017nYTRCCxiJwFEvhWE216JIJ5cx-fHikuez2rshD_mT728v71L4ZwuDkmk9JbXxbYv2vc_fU/s1600/P6195679.JPG"><img style="WIDTH: 150px; HEIGHT: 200px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5485147748160153250" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiW0AGhf0856BwGd0nrAhwnkWV0TR-n6WPDlt7ptPAwclfIdWrPkL7gSLAS2xQW3AOPuh017nYTRCCxiJwFEvhWE216JIJ5cx-fHikuez2rshD_mT728v71L4ZwuDkmk9JbXxbYv2vc_fU/s200/P6195679.JPG" /></a><br /><div><em>We think the one on the right is <span id="SPELLING_ERROR_1" class="blsp-spelling-error">Ging</span>!<br /></em><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguCcih-HpCGBQcnNTSLeQF_NKiAPObuYqlceSll4PRtz0Hy7a493GbG5z_IyxM10a4qUJMtDM0pOskx7RuFhaScsvGakN_ABnU6-iCJuP8Bn7ZC_uUux2HRyHf41yfkxNwu1LcU3wCw7Y/s1600/P6195680.JPG"><img style="WIDTH: 150px; HEIGHT: 200px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5485147738238432146" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguCcih-HpCGBQcnNTSLeQF_NKiAPObuYqlceSll4PRtz0Hy7a493GbG5z_IyxM10a4qUJMtDM0pOskx7RuFhaScsvGakN_ABnU6-iCJuP8Bn7ZC_uUux2HRyHf41yfkxNwu1LcU3wCw7Y/s200/P6195680.JPG" /></a><br /><em>Everything in it's place.</em><br /></div><div><strong>Wednesday 16 Jun</strong></div><div>Clean 5 x 5 - 60-70-80-85 x 4 - 60kg<br />Then 6 minute <span id="SPELLING_ERROR_2" class="blsp-spelling-error">AMRAP</span>:<br />3 Muscle Ups<br />6 Thrusters 43/30<br />As Rx 5 rounds<br />.</div><div>Thursday - Rest</div><div>.</div><div><strong>Friday</strong></div><div>Press 1 x 5 – 60-62.5-65-67.5-70kg Fail<br />Front Squat 1×15 80kg (these were nasty)<br /><span id="SPELLING_ERROR_3" class="blsp-spelling-error">AMRAP</span> in 8 minutes:<br />8 box jumps (mid thigh)<br />8 OHS (43/30)<br />8 <span id="SPELLING_ERROR_4" class="blsp-spelling-error">KBS</span> (1.5/1) </div><div>As Rx 5 rounds + 20 reps.</div><div>.</div><div>Saturday and Sunday were rest days but I did manage to move some concrete and soon we will have another baby stone :-)</div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiz8KGq7S_GlJSca8SS4j0vKCEV5Qron2wXB7gtKOLDrBqEKb1LeVlUvTABLX2e_UkHkcCKCFwZj_hF4ekiCKV5oIRW7OwJ1pRy3uaAYw1ViWiM1kwHJMbrha0RJJUdkxd7EOg_ITVukis/s1600/P6195683.JPG"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5485147721315363442" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiz8KGq7S_GlJSca8SS4j0vKCEV5Qron2wXB7gtKOLDrBqEKb1LeVlUvTABLX2e_UkHkcCKCFwZj_hF4ekiCKV5oIRW7OwJ1pRy3uaAYw1ViWiM1kwHJMbrha0RJJUdkxd7EOg_ITVukis/s200/P6195683.JPG" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwiiswLTKkBaAYz9bJDxZOb60GJAFsPB5LaJlPY6uPR6haJHMk0-fbc_80yfpZQKe8Vx3u_eSieAFZZH9vE8QxzsvLCNbTYObqgLQ0iVS9Aami8f4jsqW8Zs3WGgRhIQq3OIw6imu_Z3o/s1600/P6195685.JPG"><img style="WIDTH: 150px; HEIGHT: 200px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5485147729778153010" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwiiswLTKkBaAYz9bJDxZOb60GJAFsPB5LaJlPY6uPR6haJHMk0-fbc_80yfpZQKe8Vx3u_eSieAFZZH9vE8QxzsvLCNbTYObqgLQ0iVS9Aami8f4jsqW8Zs3WGgRhIQq3OIw6imu_Z3o/s200/P6195685.JPG" /></a><br /><em>Empty and full</em><br />.<br /><strong>Monday</strong></div><div>Back Squat 5 x 5 - 60-80-100-110-110</div><div>21-15-9</div><div><span id="SPELLING_ERROR_5" class="blsp-spelling-error">Deadlift</span> 100/75kg</div><div>Push Ups</div><div>As Rx 2:32 :-)</div></div>Matthttp://www.blogger.com/profile/08808559679153714160noreply@blogger.com1tag:blogger.com,1999:blog-4649647712824684829.post-62825171554467940592010-06-15T20:58:00.004+12:002010-06-15T21:12:52.375+12:00Another PR only by 0.2 of a pound though :-)<strong>Monday:</strong><br />Front Squat 5 x 5 sets across @ 100kg<br /><br />Then 5 rounds of :<br />5 <span id="SPELLING_ERROR_0" class="blsp-spelling-error">HSPU</span><br />5 Double <span id="SPELLING_ERROR_1" class="blsp-spelling-error">Unders</span><br />5:38<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgVbSU-6xQG3mQH3g1kn_ZcgwgY9L_M2CcEUApBmLj1Qh-s8SYMITNj_XwaQvvi9xUdjwCvF_boDSSRVzQt11xDmUKSVRedz2P1epeN-lPg4XW55OVlx86oVpnGOMKltm24mE7J9GOYIU/s1600/P6145629.JPG"><img style="WIDTH: 150px; HEIGHT: 200px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5482923125970722754" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgVbSU-6xQG3mQH3g1kn_ZcgwgY9L_M2CcEUApBmLj1Qh-s8SYMITNj_XwaQvvi9xUdjwCvF_boDSSRVzQt11xDmUKSVRedz2P1epeN-lPg4XW55OVlx86oVpnGOMKltm24mE7J9GOYIU/s200/P6145629.JPG" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0yFgWdQUR0idB_uK9Saj9mr-rViXxWuIYgSFhilZ8QsRRTxcrbEWbKfg4v1158d1JfVUHYmXXey7Dtiy4sWtKi61pPrF3B9U1xerPn79Im4pbzgzb0nvFWZacSbnSGDzaXV8xHXkMxt4/s1600/P6145631.JPG"><img style="WIDTH: 150px; HEIGHT: 200px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5482923130558645634" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj0yFgWdQUR0idB_uK9Saj9mr-rViXxWuIYgSFhilZ8QsRRTxcrbEWbKfg4v1158d1JfVUHYmXXey7Dtiy4sWtKi61pPrF3B9U1xerPn79Im4pbzgzb0nvFWZacSbnSGDzaXV8xHXkMxt4/s200/P6145631.JPG" /></a><br /><em><span id="SPELLING_ERROR_2" class="blsp-spelling-error">HSPU</span> are tough but <span id="SPELLING_ERROR_3" class="blsp-spelling-error">DU's</span> suck or actually I suck at <span id="SPELLING_ERROR_4" class="blsp-spelling-error">DU's</span><br /><br /></em><em></em><div><strong>Tuesday</strong></div><div>Push Press 1 x 5</div><div>80-82.5-85-87.5-91 - NEW PR!!! (by 0.2 pounds)</div><div> </div><div>Then 4 rounds of:</div><div>5 Ring Dips</div><div>20 KB <span id="SPELLING_ERROR_5" class="blsp-spelling-error">CrossChops</span> 10 per side</div><div>20 Lunges with the KB 10 per side<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHJroDXFtJUuBbwwZt1dADjV24QiRMxFT-M65v8-kA1EmVsWvfk0KsK6W78LbZ49kHCKcY2hBY9KjsPe60Fu2GW1au6LI-isxrWr05yJrOGozC9cgErDBOX2yOp4urqQoMYUwTRrCXYU4/s1600/DSC05155.JPG"><img style="WIDTH: 150px; HEIGHT: 200px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5482923118088304274" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHJroDXFtJUuBbwwZt1dADjV24QiRMxFT-M65v8-kA1EmVsWvfk0KsK6W78LbZ49kHCKcY2hBY9KjsPe60Fu2GW1au6LI-isxrWr05yJrOGozC9cgErDBOX2yOp4urqQoMYUwTRrCXYU4/s200/DSC05155.JPG" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1HzsUMfZc1-2YiGtBJqp5_GT_YFiZccUF_5VSxbOyimylg0HwYTMugLDKrPf31ZvWHpQJzcyY3f5mo2NqP6hIqfUpRJIUE8E0t2yikjncdWfUH05J0YUfSC9Mh51d4pfzkW2hUije6ns/s1600/DSC05162.JPG"><img style="WIDTH: 150px; HEIGHT: 200px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5482923140840236658" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1HzsUMfZc1-2YiGtBJqp5_GT_YFiZccUF_5VSxbOyimylg0HwYTMugLDKrPf31ZvWHpQJzcyY3f5mo2NqP6hIqfUpRJIUE8E0t2yikjncdWfUH05J0YUfSC9Mh51d4pfzkW2hUije6ns/s200/DSC05162.JPG" /></a><br /><em>Push Press and <span id="SPELLING_ERROR_6" class="blsp-spelling-error">CrossChops</span>, fun stuff :-)</em></div>Matthttp://www.blogger.com/profile/08808559679153714160noreply@blogger.com0tag:blogger.com,1999:blog-4649647712824684829.post-87217863459892275352010-06-10T21:02:00.003+12:002010-06-10T21:14:41.058+12:00New Back Squat PR 155kg or 341#<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9OWyRQR1y1pQMcEKpJt8a41IeqaBu8bRrwfQeaZmimjuD8879FP7WWKwxfZcawQZ9JB51Mn_qBzEZGZoFF-oUgvXsWTESFZsSM9VGIGTrGsBONsFfd3tXDe5dQirTgorkJRkHJsT1bWE/s1600/DSCF0086.JPG"><img style="WIDTH: 150px; HEIGHT: 200px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5481068638197027410" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9OWyRQR1y1pQMcEKpJt8a41IeqaBu8bRrwfQeaZmimjuD8879FP7WWKwxfZcawQZ9JB51Mn_qBzEZGZoFF-oUgvXsWTESFZsSM9VGIGTrGsBONsFfd3tXDe5dQirTgorkJRkHJsT1bWE/s200/DSCF0086.JPG" /></a><br />Last time I <span id="SPELLING_ERROR_0" class="blsp-spelling-error">PR'd</span> my back squat was June last year and then I injured myself falling off a pull up bar - but that's another story <span id="SPELLING_ERROR_1" class="blsp-spelling-corrected">entirely</span>. I am really happy to be back at this level :-)<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj55e8SPReo3cqJfhr5UTspfKVG4sjoVpyj_zXsz5M82FtpiqbHpXPiLU08elq7uSxQNITqxBOrM9akdAqiCt5zzOSpY9KMdrkYIOoZYk0LKH4Q1CeF1NJxJVmt10V0B8l_588C_8MRD6k/s1600/DSCF0097.JPG"><img style="WIDTH: 150px; HEIGHT: 200px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5481068645277230098" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj55e8SPReo3cqJfhr5UTspfKVG4sjoVpyj_zXsz5M82FtpiqbHpXPiLU08elq7uSxQNITqxBOrM9akdAqiCt5zzOSpY9KMdrkYIOoZYk0LKH4Q1CeF1NJxJVmt10V0B8l_588C_8MRD6k/s200/DSCF0097.JPG" /></a><br /><em>Part way through <span id="SPELLING_ERROR_2" class="blsp-spelling-corrected">tonight's</span> workout, which was:</em><br /><br />Back Squat 1 x 5 (155kg), so heavy singles, followed by <span id="SPELLING_ERROR_3" class="blsp-spelling-error">Deadlift</span> 1 x 15 (100kg) and finishing with - 3 <span id="SPELLING_ERROR_4" class="blsp-spelling-error">RFT</span>:<br /><br />3 Clean to lunge 1 each leg – 45% <span id="SPELLING_ERROR_5" class="blsp-spelling-error">BW</span> – DB or Barbell - 40kg<br /><br />3 Turkish Get Up (each side) 20kg<br /><br />5 Pull Ups<br /><br />Time: 7:47<br /><br />and for Tuesday.<br /><span id="SPELLING_ERROR_6" class="blsp-spelling-error">Deadlift</span> 5 x5<br />130-140-145-150-155 x 3<br /><br />Then 5 rounds of:<br />5 <span id="SPELLING_ERROR_7" class="blsp-spelling-error">Wallball</span> 20# to 10'<br />5 Power Snatch 20kg<br />Time: 3:06<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTpD6Erc34i5CJhBA4zGk_3hhCASFZERcvJ3fr4ccKmc_p-YqAa051MF8zspKIjswoS9gcmgGoMHK1pP2CUwyuaQMCYXlAOtj_ZMyjN5YAiwDK_GA0OYDSQgivvrRWVbPMqi35XoLZeNA/s1600/DSCF0074.JPG"><img style="WIDTH: 150px; HEIGHT: 200px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5481068626617338850" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTpD6Erc34i5CJhBA4zGk_3hhCASFZERcvJ3fr4ccKmc_p-YqAa051MF8zspKIjswoS9gcmgGoMHK1pP2CUwyuaQMCYXlAOtj_ZMyjN5YAiwDK_GA0OYDSQgivvrRWVbPMqi35XoLZeNA/s200/DSCF0074.JPG" /></a><br /><em>I guess the girls think it's winter</em>Matthttp://www.blogger.com/profile/08808559679153714160noreply@blogger.com4tag:blogger.com,1999:blog-4649647712824684829.post-41840705800691606282010-06-07T19:40:00.003+12:002010-06-07T19:48:31.855+12:00New toys and somewhere to put them.<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhs0IQ5JAHzNBSY_9dtj265xt5CRAmqpWN4gMel67xGKbJj3hK1PjbHJrm8fVRsqykNpI4hlwNEmhneThxgvHmfirMHVshRI4L0JEN4MLu6O2UiNgc1N5aHs4_UCVrDV_TuKTBIlXNX8uU/s1600/P6075607.JPG"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5479933856808900850" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhs0IQ5JAHzNBSY_9dtj265xt5CRAmqpWN4gMel67xGKbJj3hK1PjbHJrm8fVRsqykNpI4hlwNEmhneThxgvHmfirMHVshRI4L0JEN4MLu6O2UiNgc1N5aHs4_UCVrDV_TuKTBIlXNX8uU/s200/P6075607.JPG" /></a><br /><em>2 new bars one 20kg with bearings and 17kg with bushings.</em><br /><em>12 new change plates 4 each of 5,2.5 and 1.25kg</em><br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiF4k9Mo_T37IyygbcRN46jUOJZHnYoKLb3P4MV5qORtx05RikRQMpgDHFBPnQCrMbU_BRr_JyOceHMv-pTxdb1gEPwPqvJQE6yXlBLWG-Q9AN6rNy6ruUbKZeWeYAMXXSiTZGdMnc8OKQ/s1600/DSCF0065.JPG"><img style="WIDTH: 150px; HEIGHT: 200px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5479933861724210354" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiF4k9Mo_T37IyygbcRN46jUOJZHnYoKLb3P4MV5qORtx05RikRQMpgDHFBPnQCrMbU_BRr_JyOceHMv-pTxdb1gEPwPqvJQE6yXlBLWG-Q9AN6rNy6ruUbKZeWeYAMXXSiTZGdMnc8OKQ/s200/DSCF0065.JPG" /></a> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1hQPa2Fjf2wrx2XtWsfz7JxQf79PO3Wt8DfyB2qhxctNjPjr-YaDnHs4DTX1_4Hs13ER6yKz7APpyPeL-nN_zlecpFU4FMdQb9wZwgVppZmHqdNIkj9QXjJEnuxwOSGrZFSvINJ6PosE/s1600/DSCF0066.JPG"><img style="WIDTH: 150px; HEIGHT: 200px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5479933873629505298" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1hQPa2Fjf2wrx2XtWsfz7JxQf79PO3Wt8DfyB2qhxctNjPjr-YaDnHs4DTX1_4Hs13ER6yKz7APpyPeL-nN_zlecpFU4FMdQb9wZwgVppZmHqdNIkj9QXjJEnuxwOSGrZFSvINJ6PosE/s200/DSCF0066.JPG" /></a><br /><em>New bar holders :-)<br /></em><div> </div><div><span id="SPELLING_ERROR_0" class="blsp-spelling-error">Todays</span> workout: </div><div>Cleans 1 x 5 - I used the new 17kg bar, seems to spin <span id="SPELLING_ERROR_1" class="blsp-spelling-error">ok</span>.</div><div>77-87-92-97F-92Kg</div><div>.</div><div>Back squat 1 x 20 @ 102kg<br />.</div><div>Met Con 3 <span id="SPELLING_ERROR_2" class="blsp-spelling-error">RFT</span></div><div>6 Ring Dips </div><div>6 Power Snatch 42kg</div><div>250m Row</div><div>All done in 5:50</div>Matthttp://www.blogger.com/profile/08808559679153714160noreply@blogger.com0tag:blogger.com,1999:blog-4649647712824684829.post-48515165331732733432010-06-06T17:03:00.003+12:002010-06-06T17:12:44.067+12:00High School Reunion and visiting old haunts......So I spent the weekend in Cambridge at my Class of '83 Reunion. It was a fun time and I managed to get around to the old family homes.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt05ICJ408BxGwyT3Cn-8XcQxFm3wzJUek8CK8McYq5vuzTDKqHdOcmMMvYnPFutI77tYt2FrmndKhr0seOtxC5HzFRGwtuKC8QEgTe-W6HJtwouKeqTVroU6hUTeYxI61ApDp__jBBys/s1600/P6045587.JPG"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5479522589823483826" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt05ICJ408BxGwyT3Cn-8XcQxFm3wzJUek8CK8McYq5vuzTDKqHdOcmMMvYnPFutI77tYt2FrmndKhr0seOtxC5HzFRGwtuKC8QEgTe-W6HJtwouKeqTVroU6hUTeYxI61ApDp__jBBys/s200/P6045587.JPG" /></a><br /><em>17 Hall St<br /></em><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhA_6LqInCRc1VP_VOIe8A49E_OzlKzXO-eOVbXsrKddJHz5eEzoc8UC8uyD1WRpPu8wiU62CyED7Tk-4fsVJMEb6jhyphenhyphenirN8lZQzRKdl2cJyXU4U4hsBoJAT68ayuRLA02WCapJNckCJcM/s1600/P6045604.JPG"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5479522599647308482" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhA_6LqInCRc1VP_VOIe8A49E_OzlKzXO-eOVbXsrKddJHz5eEzoc8UC8uyD1WRpPu8wiU62CyED7Tk-4fsVJMEb6jhyphenhyphenirN8lZQzRKdl2cJyXU4U4hsBoJAT68ayuRLA02WCapJNckCJcM/s200/P6045604.JPG" /></a><br /><em>138 Victoria St</em><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZFrH40mQiDnjQYh83ARUMCqBFrUfahJFDNJL5hcl0kxodwP_UgTMoq-XH9hcTmQcn0w7LVXRVqfU03q4F_dRpOCLHKJDvY9TRKl2yU6b6fE9FE4mqBf3hf-EhDUImWHhAEGgwKmS2O_Q/s1600/P6045596.JPG"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5479522612463664514" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZFrH40mQiDnjQYh83ARUMCqBFrUfahJFDNJL5hcl0kxodwP_UgTMoq-XH9hcTmQcn0w7LVXRVqfU03q4F_dRpOCLHKJDvY9TRKl2yU6b6fE9FE4mqBf3hf-EhDUImWHhAEGgwKmS2O_Q/s200/P6045596.JPG" /></a><br /><em>Cambridge Primary School</em><br />Still looks the same, as opposed to Cambridge High, which has changed a ton.<br /> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP0AQjUXqYTzdhVP8fnInddYdkXvmSAdl3-CM_4Pym6nqcLccmtUXNgVsoFbAz87-f9g3P1sSpqdJ5IBG7pf4iwf1PnEy0azkH7w4Qukm_jIbVMxK64BLPq27iLy0OaxP9Zq88tMsYsb8/s1600/P6045590.JPG"><img style="WIDTH: 150px; HEIGHT: 200px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5479522600824112610" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjP0AQjUXqYTzdhVP8fnInddYdkXvmSAdl3-CM_4Pym6nqcLccmtUXNgVsoFbAz87-f9g3P1sSpqdJ5IBG7pf4iwf1PnEy0azkH7w4Qukm_jIbVMxK64BLPq27iLy0OaxP9Zq88tMsYsb8/s200/P6045590.JPG" /></a><br /><em>The "sneaky way"<br /></em><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj99JZ_LL8tbua8B917my-X_I74SlJM1lSCBqZknefohYAYvHraEkDXNWBwj06s6-8eIXwc8qbz7vs6MLaY0_Y1fR5lIIoxB-URXDBqO1O3Rnz2YnhRfFtcG_1itPMZLt4i_eR8vgZoAAg/s1600/P6045603.JPG"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5479522615351829330" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj99JZ_LL8tbua8B917my-X_I74SlJM1lSCBqZknefohYAYvHraEkDXNWBwj06s6-8eIXwc8qbz7vs6MLaY0_Y1fR5lIIoxB-URXDBqO1O3Rnz2YnhRfFtcG_1itPMZLt4i_eR8vgZoAAg/s200/P6045603.JPG" /></a><br /><em>The high level bridge</em><br />Climbing across the lower span was a favourite pastimeMatthttp://www.blogger.com/profile/08808559679153714160noreply@blogger.com0tag:blogger.com,1999:blog-4649647712824684829.post-12509419474946724912010-06-03T20:35:00.003+12:002010-06-03T20:44:18.403+12:00A couple to catch up on.................June 1st<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMqiZUSoRiOA_Z_-gcecKlClbtWj4YPAQuEKSazjEfdNVYOesGEC10ZgxvDj-khLSDXOgS2W92h13lJyVBeczidCNl9jbfqf0ea2dN1Kq_9CLelggRuzSJfuW7rRm6U0lYEnWmQwHUMrc/s1600/DSCF0028.JPG"><img style="WIDTH: 150px; HEIGHT: 200px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5478464369594542850" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMqiZUSoRiOA_Z_-gcecKlClbtWj4YPAQuEKSazjEfdNVYOesGEC10ZgxvDj-khLSDXOgS2W92h13lJyVBeczidCNl9jbfqf0ea2dN1Kq_9CLelggRuzSJfuW7rRm6U0lYEnWmQwHUMrc/s200/DSCF0028.JPG" /></a><br />(NOT FOR TIME) – Complete 5 rounds of:<br />1 Power Snatch<br />3 Overhead Squat<br />5 Box Jumps<br />*Do 1 Power Snatch, then 3 OHS without setting the bar down, then Box Jump.<br />*Increase the load each round.<br />*Increase the box jump height each round.<br />*Go as heavy as possible, go as high as possible - 70kg and 101cm<br />.<br />June 3<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXaTWe8_rhhRQwp7q0Eo4YDgvWG46ZXjBNI2d-yGRj7awcS7aHDR_yx82U_WixCYN-AESoMFLQGYszbY90FVwE6O4TPdtHuEa3SoqeLPRD78PvMeb_Fl_9HsF0hfBi5mMYIlV-8cnhRSM/s1600/DSCF0039.JPG"><img style="WIDTH: 150px; HEIGHT: 200px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5478464374481176066" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXaTWe8_rhhRQwp7q0Eo4YDgvWG46ZXjBNI2d-yGRj7awcS7aHDR_yx82U_WixCYN-AESoMFLQGYszbY90FVwE6O4TPdtHuEa3SoqeLPRD78PvMeb_Fl_9HsF0hfBi5mMYIlV-8cnhRSM/s200/DSCF0039.JPG" /></a><br />Front Squat 5 x 5<br />60-75-85-95-100kg<br />.<br />Then another Met Con from Catalyst.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieywER5qjQIyfbMJbxv0UF7N4kHhp1P-nkfPtrz0PdGv1kzxkvd3eqDOvV_ap7IgbSRMhYiue_TcfCcpP9utk_gf70Wa8-C2tX89IDi3X3fcD2U5eGg3d1KlIBII4s15PljUp1Uk3IzyQ/s1600/DSCF0041.JPG"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5478464382370279698" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieywER5qjQIyfbMJbxv0UF7N4kHhp1P-nkfPtrz0PdGv1kzxkvd3eqDOvV_ap7IgbSRMhYiue_TcfCcpP9utk_gf70Wa8-C2tX89IDi3X3fcD2U5eGg3d1KlIBII4s15PljUp1Uk3IzyQ/s200/DSCF0041.JPG" /></a><br />3 rounds for time of:<br />10 (1 Clean + 2 lunge) – 50% <span id="SPELLING_ERROR_0" class="blsp-spelling-error">BW</span><br />20 pull-ups<br />As Rx with 40kg 12:35<br />.<br />This combo sucks!!!!!!!!!!!!!!!!!Matthttp://www.blogger.com/profile/08808559679153714160noreply@blogger.com0tag:blogger.com,1999:blog-4649647712824684829.post-8185755922145710742010-05-31T21:00:00.003+12:002010-05-31T21:05:58.317+12:00Presses and a little Row<div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglAVth6VMNU4f0_8btKLwJezd64Pa-z2LrNmT2pzAJaQLU9SI_dNisBKEnGM8SG9oELBp5wQpuckf0ZrorjG6hzuFH3HSSzFY3EgT9eyP2H5h_zAl3QmzlDdzhFNQAlzJ6Bwp9LcGsjdk/s1600/P5305577.JPG"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5477356879423820098" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglAVth6VMNU4f0_8btKLwJezd64Pa-z2LrNmT2pzAJaQLU9SI_dNisBKEnGM8SG9oELBp5wQpuckf0ZrorjG6hzuFH3HSSzFY3EgT9eyP2H5h_zAl3QmzlDdzhFNQAlzJ6Bwp9LcGsjdk/s200/P5305577.JPG" /></a> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhszeSyIURFenRRJgsMP8TYCIkwFIkUBGvN_Wfc-dmK39Q_GyJyBzaf2gt0HBByTYGD0ZY-ag08cWuxeP3zo6MnCzcmPrmSklFDawRUO0TlOs9KrDmVikZqHI5FCvdUUdkliU6ZXVie5jA/s1600/P5305578.JPG"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5477356870042234386" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhszeSyIURFenRRJgsMP8TYCIkwFIkUBGvN_Wfc-dmK39Q_GyJyBzaf2gt0HBByTYGD0ZY-ag08cWuxeP3zo6MnCzcmPrmSklFDawRUO0TlOs9KrDmVikZqHI5FCvdUUdkliU6ZXVie5jA/s200/P5305578.JPG" /></a><br /><em>Donna and Kelly hit a Sunday Catalyst WOD and no I have no idea what Marshall is doing!<br /></em><div><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigPT0Y4oV1X55Mgp1dlqIba19RLAyNUzUbYvhu1NKvaL7BcWY4oThqW67DlV24XjxfkX0t68liTawqo3zqWyfrruKWQIIcq6g-NquHIOj_28_HCdwgCsV9swp8-ey3x7x4L-VMIhS6FM8/s1600/P5315582.JPG"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5477356883988012322" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigPT0Y4oV1X55Mgp1dlqIba19RLAyNUzUbYvhu1NKvaL7BcWY4oThqW67DlV24XjxfkX0t68liTawqo3zqWyfrruKWQIIcq6g-NquHIOj_28_HCdwgCsV9swp8-ey3x7x4L-VMIhS6FM8/s200/P5315582.JPG" /></a><br /><br /><div>Today was press 5 x 5 then a 7 minute AMRAP of 250m sprint - 150m Rest</div><div>Nick and I managed 5 rounds.</div><div>.</div><div>Press 50-55-57.5-57.5-57.5 (x3)</div></div></div>Matthttp://www.blogger.com/profile/08808559679153714160noreply@blogger.com0tag:blogger.com,1999:blog-4649647712824684829.post-86956173337676550462010-05-30T10:57:00.004+12:002010-05-30T11:15:39.370+12:00Bad As then the coaches throw down.......The Womens Bad As Womens Open Weightlifting competition went off well yesterday. <div><div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrwdYXZPp6gM9E3FJaw98tdZbJcoj2Y6_ZB6RP12Jsgo0YK8RXtp-XnYLdsKg-2MtCGsBUhFvRMpQs4BVlwKZY29cUlhOzE054DbZN3ZtSlRstLKJ0JAjt6qFov2QirqR0FLxIuUttVVc/s1600/P5295538.JPG"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5476831321522852754" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrwdYXZPp6gM9E3FJaw98tdZbJcoj2Y6_ZB6RP12Jsgo0YK8RXtp-XnYLdsKg-2MtCGsBUhFvRMpQs4BVlwKZY29cUlhOzE054DbZN3ZtSlRstLKJ0JAjt6qFov2QirqR0FLxIuUttVVc/s200/P5295538.JPG" /></a><br /><em>The ladies warm up!<br /></em></div><div></div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGyoHhnndbsKRs0CoC5T6fasra5J5EhBYG0eO_Z7Sd_93qU_dfqOe0UVwHI4VCAKZzaBsCk0KK4uYkyba9Kov_oEkvaRQwy983fsoFmaV0TYgjMGJKDfO0TrUiJ3wUu75_MRF4etUWbs4/s1600/P5285534.JPG"><img style="WIDTH: 150px; HEIGHT: 200px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5476831312479548994" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGyoHhnndbsKRs0CoC5T6fasra5J5EhBYG0eO_Z7Sd_93qU_dfqOe0UVwHI4VCAKZzaBsCk0KK4uYkyba9Kov_oEkvaRQwy983fsoFmaV0TYgjMGJKDfO0TrUiJ3wUu75_MRF4etUWbs4/s200/P5285534.JPG" /></a><br /><br />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.</div><div>Marshall -160kg 1.89</div><div>Darren - 160kg 2.25</div><div>Matt -145kg 3.63</div><div>.</div><div>Then after the Bad As we hit Jason (Thanks Amy!).</div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-ZAdOAKnfEogcotQWSp6OVF1v4mdUUV_QcpOTiik0TtpCbFznIX7ZIFpsvEcjleeQGFExmlMKRiQNElNkYj7bFxcs0iQG2_fQ5UaagIYj5S_wueWnkhyrFfpTiufGMJsNGZb84tDK4gY/s1600/P5295558.JPG"><img style="WIDTH: 150px; HEIGHT: 200px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5476831324829467842" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-ZAdOAKnfEogcotQWSp6OVF1v4mdUUV_QcpOTiik0TtpCbFznIX7ZIFpsvEcjleeQGFExmlMKRiQNElNkYj7bFxcs0iQG2_fQ5UaagIYj5S_wueWnkhyrFfpTiufGMJsNGZb84tDK4gY/s200/P5295558.JPG" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirW9Gl57TBkmBst9dpf4bdzph5vWTbWzsce9lnnT7u5ogC1xBOoQQnPhIf6WeBQrHMnx_-jzyZMM6JuSUgRmnPlhpXesavqi90gXCIg2axUE-ZqGKNkene5D3EkKKDYT0aCDZ7fkH2h_U/s1600/P5295565.JPG"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5476831332517994114" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEirW9Gl57TBkmBst9dpf4bdzph5vWTbWzsce9lnnT7u5ogC1xBOoQQnPhIf6WeBQrHMnx_-jzyZMM6JuSUgRmnPlhpXesavqi90gXCIg2axUE-ZqGKNkene5D3EkKKDYT0aCDZ7fkH2h_U/s200/P5295565.JPG" /></a><br />Matt: 18:20 a PR by 3 minutes :-)</div><div>Darren: 20:12</div><div>Marshall: 27:05</div><div>Louise: 22:42</div><div>Cara: 16:10</div><div>.</div><div>Lots more BaD As pics <a href="http://www.flickr.com/photos/45648670@N06/sets/72157624162080464/">here</a> and <a href="http://www.flickr.com/photos/touchlight/sets/72157624159294850/">here</a></div></div></div>Matthttp://www.blogger.com/profile/08808559679153714160noreply@blogger.com3tag:blogger.com,1999:blog-4649647712824684829.post-11807464728611641642010-05-25T20:23:00.003+12:002010-05-25T20:31:24.161+12:00Oooppppps a nine day break..............<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEMktdp_kn2TUpcpwgDfurZIEiZuUKJPuFxE0wzkDGScgzVoif7W8LlhhEE6B2q5adKi95aWZaeHSckorRPg4OjJx1VAbNuySAi-x3N3b5N8TtMU5P6ENHtgo3lpjDkBw91G68gZMGJqQ/s1600/P5225502.JPG"><img style="WIDTH: 320px; HEIGHT: 240px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5475121860449164194" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEMktdp_kn2TUpcpwgDfurZIEiZuUKJPuFxE0wzkDGScgzVoif7W8LlhhEE6B2q5adKi95aWZaeHSckorRPg4OjJx1VAbNuySAi-x3N3b5N8TtMU5P6ENHtgo3lpjDkBw91G68gZMGJqQ/s320/P5225502.JPG" /></a><br /><em>Coaching the ladies on Saturday :-)<br /></em><br />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.<br /><br />In addition I managed to get sick with the flu and working out has not been an option.<br /><br />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.<br /><br />I will try to get back to being a little more regular with my posts.Matthttp://www.blogger.com/profile/08808559679153714160noreply@blogger.com0tag:blogger.com,1999:blog-4649647712824684829.post-5477766297031904922010-05-16T20:40:00.005+12:002010-05-16T20:59:28.876+12:00Rest day car shopping and more.........<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwLGcTCdtEMaMwydm1oCOlzEVRH8YSJHzK8lsZMjueKNVNobgXtgcSS7mHZgmdg-JKYfiBjus1PvsFoFvGyjPk7RX7cykCFHBbIsoSLhzs261wU9VYLwlOuMPIYmxlhFDR2ZQMXkkW1Zc/s1600/P5165531.JPG"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5471787289941079858" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwLGcTCdtEMaMwydm1oCOlzEVRH8YSJHzK8lsZMjueKNVNobgXtgcSS7mHZgmdg-JKYfiBjus1PvsFoFvGyjPk7RX7cykCFHBbIsoSLhzs261wU9VYLwlOuMPIYmxlhFDR2ZQMXkkW1Zc/s200/P5165531.JPG" /></a><br /><em>The girls make good use of their rest day.<br /></em><br />We on the other hand spent a few hours looking for a car for Donna.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGR26nR-clQyBSwiRAUFQtY6CsaxUvfhtcuVSUeQB5d2bxkd0xOd5H52Ze7JE5faMyePLNGIwwR8XxWnmrIUpYEJvjGnaspdzv7360EBpSiAdPaDCY6SS2Y4bHjyCofHUSJRfK4xso9gs/s1600/New+Car.jpg"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5471788039449434850" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGR26nR-clQyBSwiRAUFQtY6CsaxUvfhtcuVSUeQB5d2bxkd0xOd5H52Ze7JE5faMyePLNGIwwR8XxWnmrIUpYEJvjGnaspdzv7360EBpSiAdPaDCY6SS2Y4bHjyCofHUSJRfK4xso9gs/s200/New+Car.jpg" /></a><br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjq_ldWYvn7CN_BQ6H9Hdyvtst6goFKKGXiQ9dHzoyNUBC92rCsU62_SwQv3dCcmAG87plU7O99ffnnMI03pBf4DfGHkSseLGjGQ-yg5tEsYrZukOCrDl0BgRiA79xp-8nGl3IlM6mMG3k/s1600/P5165534.JPG"></a><em>This is what we got, a Toyota Corolla Wagon, tinted windows and all :-)<br /></em><br />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.<br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEXMBK4P3UODZjfc5RTfIaf5JwlBDYK4i5tZXSL0awRoT9Rz6maUVzm4tiJKeADBPhZZjFTQo5IPbgfYOtALc2pYXllH3yTTIRTLb3I5NuMbRuYct8DIIJQwaKJJXQrShn-v59zxHLMzs/s1600/P5165534.JPG"><img style="WIDTH: 150px; HEIGHT: 200px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5471788043195684946" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEXMBK4P3UODZjfc5RTfIaf5JwlBDYK4i5tZXSL0awRoT9Rz6maUVzm4tiJKeADBPhZZjFTQo5IPbgfYOtALc2pYXllH3yTTIRTLb3I5NuMbRuYct8DIIJQwaKJJXQrShn-v59zxHLMzs/s200/P5165534.JPG" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfXxph0-0neKcgnbt19HksjtDRIayCU9220Pr3NWl_Kw24rKWujFdyhsh2bUj9vSbrapNMvb3e9F_69X_dU5MNUsHyXYj-JcPAxz77xy1vWxfpWQDUT3UGmc_LlqfDKdJnTqdzrpypzww/s1600/P5165536.JPG"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5471787294444442562" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfXxph0-0neKcgnbt19HksjtDRIayCU9220Pr3NWl_Kw24rKWujFdyhsh2bUj9vSbrapNMvb3e9F_69X_dU5MNUsHyXYj-JcPAxz77xy1vWxfpWQDUT3UGmc_LlqfDKdJnTqdzrpypzww/s200/P5165536.JPG" /></a><br /><em>Another gym toy.<br /></em><br />I also found a small tyre that is perfect for the 10 inch stone mold, time to make some more rocks!<br /><div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEQbq7Mw-vDJCb25E6LrTnXNTWOmcabU_hPtXeI_zvrGNIUZZJpYKSDjhRK8tj7SfyyrUKcUTzA9-HiEdIrXYMH5u15jf8yRXYdMZHaN-d1KsgBfTXIG53_oQyoCYd_wdYep9l6Y1tsLQ/s1600/P5165526.JPG"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5471787283961173122" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEQbq7Mw-vDJCb25E6LrTnXNTWOmcabU_hPtXeI_zvrGNIUZZJpYKSDjhRK8tj7SfyyrUKcUTzA9-HiEdIrXYMH5u15jf8yRXYdMZHaN-d1KsgBfTXIG53_oQyoCYd_wdYep9l6Y1tsLQ/s200/P5165526.JPG" /></a><br /><em>Cute or what?</em></div></div></div></div>Matthttp://www.blogger.com/profile/08808559679153714160noreply@blogger.com1tag:blogger.com,1999:blog-4649647712824684829.post-68466939761167352142010-05-12T20:38:00.003+12:002010-05-12T21:00:08.514+12:00Snatch 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.<br /><br />Snatch session on Tuesday<br />.<br />Snatch 3 x 5 (3 reps x 5 sets) 40-50-60-65-65<br />.<br />Then for time:<br />10 Hand Stand Push Ups and 1 Pull Up<br />9 HSPU and 2 Pull Ups<br />down and up to<br />2 HSPU and 9 Pull Ups<br />1 HSPU and 10 Pull Ups<br />11:24 working HSPU negatives after the first 5.<br />.<br />Then tonight, Clean and Jerk 1 x 5 70-80-80-80-85kg<br />.<br />Followed by Deadlift 1 x 15 - 120kg<br />.<br />and finished with, 3 Rounds For Time of:<br />50m Farmers Carry<br />15 Pull Ups<br />3:46 with 22.7kg DB'sMatthttp://www.blogger.com/profile/08808559679153714160noreply@blogger.com0tag:blogger.com,1999:blog-4649647712824684829.post-65424204939951218852010-05-09T18:30:00.005+12:002010-05-09T18:41:43.135+12:00Bombing and new T'sA busy weekend at the gym so no time or energy to workout.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqBRoybzrUZ5wEgRxk2LH7p18xndA5B4K02RKINOszmO_GTvPhLlb_M0zeLwdHdexYlaD7EHGsqG-zQpgpQl1o45NDz5HOooIAFddWggyAvALSwgMTWgj4nZ8pqPajlV2YbBzXmKRv2K0/s1600/P5085397.JPG"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5469154649984820722" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqBRoybzrUZ5wEgRxk2LH7p18xndA5B4K02RKINOszmO_GTvPhLlb_M0zeLwdHdexYlaD7EHGsqG-zQpgpQl1o45NDz5HOooIAFddWggyAvALSwgMTWgj4nZ8pqPajlV2YbBzXmKRv2K0/s200/P5085397.JPG" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7tqEktpH3wUqjhs3oo8i0o-ywjpH9-YrzoLOKXD8bS9902uCSfnsWBMRS327kUqMPXaoJzJCsqnns9RhQLF6qiEUtb6MQGxzJkRrCyLKG7FZT_SspwoxRpYp5VZCTHSEORo4UlI1sef0/s1600/P5095428.JPG"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5469154682014964050" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7tqEktpH3wUqjhs3oo8i0o-ywjpH9-YrzoLOKXD8bS9902uCSfnsWBMRS327kUqMPXaoJzJCsqnns9RhQLF6qiEUtb6MQGxzJkRrCyLKG7FZT_SspwoxRpYp5VZCTHSEORo4UlI1sef0/s200/P5095428.JPG" /></a><br /><em>Before and After the bombing</em><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifNYuRH5Ptc6qYQqAg2p9Ne6DYTmCROaH6hlJJyIfnIqefDR0-YtLyHTRzhFRflYS1ZMvCd6n9Ot0_3jqx5zD3q7Xh-ixTQVAbfs2SDWJFPV0rtoVPM5CKH05cgAxODoWD0YqVjtrpDRY/s1600/P5095424.JPG"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5469155358506135954" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEifNYuRH5Ptc6qYQqAg2p9Ne6DYTmCROaH6hlJJyIfnIqefDR0-YtLyHTRzhFRflYS1ZMvCd6n9Ot0_3jqx5zD3q7Xh-ixTQVAbfs2SDWJFPV0rtoVPM5CKH05cgAxODoWD0YqVjtrpDRY/s200/P5095424.JPG" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZq5eK0ff9ZeGU-oiyH65B9cI_8pipFxzGPYcEFuHBZ3XWaxDjpoKFrGZHP4ZJTq_d78kRoAf1rh1L5ugs1j-gWI89bf3UU-z7X7mwl8QP_6IXoydCL2r1vJKjXYU5Sw2SPjCN_X7BbFI/s1600/P5095426.JPG"><img style="WIDTH: 150px; HEIGHT: 200px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5469155368242803682" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZq5eK0ff9ZeGU-oiyH65B9cI_8pipFxzGPYcEFuHBZ3XWaxDjpoKFrGZHP4ZJTq_d78kRoAf1rh1L5ugs1j-gWI89bf3UU-z7X7mwl8QP_6IXoydCL2r1vJKjXYU5Sw2SPjCN_X7BbFI/s200/P5095426.JPG" /></a><br /><em>New letter box and wall ball targets<br /></em>.<br />The new T's finally arrived.<br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOHGfkGQHuFfLGsHCiV0C7KUUeA2vS5PVmEDf0wF9g_ncEVjQpwmNts5P_kv1VjNsOopS9BMfwH2T27N7Kd-pNphLDda0BArzz7bJb_vAylH32oRhS-iZ99lATSSeoTE0LVHm2YTjxuxw/s1600/P5095444.JPG"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5469154691162115906" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOHGfkGQHuFfLGsHCiV0C7KUUeA2vS5PVmEDf0wF9g_ncEVjQpwmNts5P_kv1VjNsOopS9BMfwH2T27N7Kd-pNphLDda0BArzz7bJb_vAylH32oRhS-iZ99lATSSeoTE0LVHm2YTjxuxw/s200/P5095444.JPG" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcikLVe5Xrw-uaiEfRykThKKh9GEs_Ili3ramtZ400axZ56kKt20zkaq_x1vM7XLJxzkKF6NjSywGF_BQJm4Ozw55XnHk7ULLEG-M7AtgZi_SQ0FEfCQIhcBxu51Q_FeNOvOmUprYfza8/s1600/P5095445.JPG"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5469155356099841314" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcikLVe5Xrw-uaiEfRykThKKh9GEs_Ili3ramtZ400axZ56kKt20zkaq_x1vM7XLJxzkKF6NjSywGF_BQJm4Ozw55XnHk7ULLEG-M7AtgZi_SQ0FEfCQIhcBxu51Q_FeNOvOmUprYfza8/s200/P5095445.JPG" /></a><br /><em>Mens - (L to R Front and Back)</em><br /><div><div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyB1iGwNZ4X1pOOB2q98SllbalMORxEGHuLAR6xK4CFnDLalRW_NZGhOArCB63p58_Sh04iECRt9XVBsE6phLasuFp5AQ03GekH1_Arli9iO71ig5XpzpwyTo3UWXE1mV1ywCjWTUUUuk/s1600/P5085422.JPG"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5469154672299502082" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyB1iGwNZ4X1pOOB2q98SllbalMORxEGHuLAR6xK4CFnDLalRW_NZGhOArCB63p58_Sh04iECRt9XVBsE6phLasuFp5AQ03GekH1_Arli9iO71ig5XpzpwyTo3UWXE1mV1ywCjWTUUUuk/s200/P5085422.JPG" /></a> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsTylQi4tGcSXPUDQ8jBnBhMBAHkO5LFtZqRI9IqiadxC5rQ0Tnyx9QECXqpDm9O1wEMaHJFkB6SBaRiObyAYDWu-J8LaYxc1u_9r8mhsicgSFqp7lywwpC5rpq1Y5SQSXbGmd4fhi9hk/s1600/P5085421.JPG"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5469154664198351394" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhsTylQi4tGcSXPUDQ8jBnBhMBAHkO5LFtZqRI9IqiadxC5rQ0Tnyx9QECXqpDm9O1wEMaHJFkB6SBaRiObyAYDWu-J8LaYxc1u_9r8mhsicgSFqp7lywwpC5rpq1Y5SQSXbGmd4fhi9hk/s200/P5085421.JPG" /></a></div><div><em>Ladies - (L to R Front and Back)</em></div></div></div>Matthttp://www.blogger.com/profile/08808559679153714160noreply@blogger.com1tag:blogger.com,1999:blog-4649647712824684829.post-39092024142650695432010-05-05T20:41:00.005+12:002010-05-05T20:51:24.855+12:00Cinco de Mayo, good press and a new PR :-)<div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZ6akLnB7-_f4RUVwNj-pozSO1qE6cg6zMmrt9OpIGPq_E8ICDEM3xrdt75c5Grb-vzpcm3IQwhgIjiUy8maVSuQnbmTkmases407t7sza47d7MgK5wXq6nvRnAkmQbYI6Pk-H7HmcfDE/s1600/P5055375.JPG"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5467703969122940114" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZ6akLnB7-_f4RUVwNj-pozSO1qE6cg6zMmrt9OpIGPq_E8ICDEM3xrdt75c5Grb-vzpcm3IQwhgIjiUy8maVSuQnbmTkmases407t7sza47d7MgK5wXq6nvRnAkmQbYI6Pk-H7HmcfDE/s200/P5055375.JPG" /></a> </div><div><em>Kiwi helps celebrate </em><a href="http://en.wikipedia.org/wiki/Cinco_de_Mayo"><em><span id="SPELLING_ERROR_0" class="blsp-spelling-error">Cinco</span> <span id="SPELLING_ERROR_1" class="blsp-spelling-error">de</span> Mayo</em></a></div><br /><div></div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDJhHtpXyy521NSTNFKP5sGP1HT-ikoOdOyo8x4RDMjfI96t8ByOqverlm1tDi1xPF03p8CUANsToNi6S4F6HlbnAYDkR0uStgzVedXZbvaYGWOUxZWG_vwQenYp0hcVFTcm4jJa3opJY/s1600/Bad+as+Womens+Open.jpg"><img style="WIDTH: 200px; HEIGHT: 139px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5467704840247265698" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDJhHtpXyy521NSTNFKP5sGP1HT-ikoOdOyo8x4RDMjfI96t8ByOqverlm1tDi1xPF03p8CUANsToNi6S4F6HlbnAYDkR0uStgzVedXZbvaYGWOUxZWG_vwQenYp0hcVFTcm4jJa3opJY/s200/Bad+as+Womens+Open.jpg" /></a><br /><div><em>The Bad As <span id="SPELLING_ERROR_2" class="blsp-spelling-error">Womens</span> Open hits the </em><a href="http://www.stuff.co.nz/dominion-post/local/hutt-news/3655070/Hutt-Mad-Cross-Fit-gym-invites-women-to-lift-weights#share"><em><span id="SPELLING_ERROR_3" class="blsp-spelling-error">Hutt</span> News</em></a></div><div></div><br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHaeGJNPpcQASiYxm90yicQ6r5iPHEDVluzjxkZC0M4OmLVm6Wqw_R0SFN8AxOy8ssQ00DPADu-V43FJw8_YOz9F-VMK7trqNMAWvVZFC4exixq_UGnXvcxHV7JLOan9-ynN9AVlpWHik/s1600/P5055364.JPG"><img style="WIDTH: 150px; HEIGHT: 200px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5467703976191827778" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHaeGJNPpcQASiYxm90yicQ6r5iPHEDVluzjxkZC0M4OmLVm6Wqw_R0SFN8AxOy8ssQ00DPADu-V43FJw8_YOz9F-VMK7trqNMAWvVZFC4exixq_UGnXvcxHV7JLOan9-ynN9AVlpWHik/s200/P5055364.JPG" /></a></div><div>I hit a new Over Head Squat PR of 100kg or 220pounds :-)</div><div> </div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLu8eKAZHFGnmqM6uYfddu0yHc_MQiGEdL9kwk2FaF2X_64bEITrY33TSw9Rhe_s-SeoqcF2TteSHYqCljfJaoiaA-2ioYCDcyN3wjqPWWeo2KI9mKjWdnINZOSkP5Kga8mnuhMTCPl2g/s1600/P5055367.JPG"><img style="WIDTH: 150px; HEIGHT: 200px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5467703983122354578" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLu8eKAZHFGnmqM6uYfddu0yHc_MQiGEdL9kwk2FaF2X_64bEITrY33TSw9Rhe_s-SeoqcF2TteSHYqCljfJaoiaA-2ioYCDcyN3wjqPWWeo2KI9mKjWdnINZOSkP5Kga8mnuhMTCPl2g/s200/P5055367.JPG" /></a><br /><em>Nick cranks out 30 Muscle Ups in 22 minutes, great first go at this <span id="SPELLING_ERROR_4" class="blsp-spelling-error">wod</span>!</em></div><br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXQBle2W7_rL2uBxvGZcmPTccUMIRiMIMT_HplXDNnMGhQovCTl1Cki9GVWuEPGeKRt7exyEhipp-KxX5AehOpnIkvyLO5SI64i8Jk6ZRxaW96cyc5c5F7fle47eU-T4RSX5-YGUUIIRw/s1600/P5055371.JPG"><img style="WIDTH: 150px; HEIGHT: 200px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5467703985940630434" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXQBle2W7_rL2uBxvGZcmPTccUMIRiMIMT_HplXDNnMGhQovCTl1Cki9GVWuEPGeKRt7exyEhipp-KxX5AehOpnIkvyLO5SI64i8Jk6ZRxaW96cyc5c5F7fle47eU-T4RSX5-YGUUIIRw/s200/P5055371.JPG" /></a><br />Then time for the Met Con 5 rounds of 5 Hang Power Snatch 40kg and 20 Double <span id="SPELLING_ERROR_5" class="blsp-spelling-error">Unders</span> (or sub 80 Single <span id="SPELLING_ERROR_6" class="blsp-spelling-error">Unders</span>)</div>Matthttp://www.blogger.com/profile/08808559679153714160noreply@blogger.com1tag:blogger.com,1999:blog-4649647712824684829.post-2811694043248348032010-05-02T17:49:00.003+12:002010-05-02T18:05:17.416+12:00A rest day for some...........<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8jGCLdKwLFBD9-k1mFTdWMYon8TRwSLMbmLgj0MtW4MFBXtW17p7tUI_2VWrLOBFwWcd98ZTybRMtNJwj4Yo1ATTqBclYG4wYVwY3ERUUto09P5nYV_QvnzFPKqyifL0ReE7TXZDEpBE/s1600/DSC05049.JPG"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5466546775112753058" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8jGCLdKwLFBD9-k1mFTdWMYon8TRwSLMbmLgj0MtW4MFBXtW17p7tUI_2VWrLOBFwWcd98ZTybRMtNJwj4Yo1ATTqBclYG4wYVwY3ERUUto09P5nYV_QvnzFPKqyifL0ReE7TXZDEpBE/s200/DSC05049.JPG" /></a><br /><em>The girls make the most of their day off!<br /></em><br />Today started with a <a href="http://www.coolrunning.co.nz/races/wainui/">5km Trail/Mountain run in Wainuiomata</a>. I was trying out my<a href="http://www.vibramfivefingers.com/"> Vibrams Five Fingers</a>. Finished 2nd overall in 29:33 and didn't really notice any adverse effects from not wearing normal shoes. <br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgd7zCmIJsFuMBJgABCYzlV7CvGSGuuxsq87xV159H3J7XZgLo9y6rpUZ0YBCewwBUjhC-COn8muUTSVTYFl62eRCN_w9PtughFWKQBNIKEZecFSrEOWZQSoErB4o4eh2CWQ6LqAG5ukzU/s1600/DSC05034.JPG"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5466546768283337042" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgd7zCmIJsFuMBJgABCYzlV7CvGSGuuxsq87xV159H3J7XZgLo9y6rpUZ0YBCewwBUjhC-COn8muUTSVTYFl62eRCN_w9PtughFWKQBNIKEZecFSrEOWZQSoErB4o4eh2CWQ6LqAG5ukzU/s200/DSC05034.JPG" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDsM4kyKzyCPGdZAN3Xkt6Zq2wG2lPPWtoiAgOvrBQT-7MkDa7lEYLGir1KCECdP8gliqB1nMiQ_7c73_mLNZAooRvVndUimJL1SBEbtyZauE248X3r2shVZagDh-5on-kFKCJK0b8J9I/s1600/DSC05045.JPG"><img style="WIDTH: 150px; HEIGHT: 200px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5466546786579413218" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDsM4kyKzyCPGdZAN3Xkt6Zq2wG2lPPWtoiAgOvrBQT-7MkDa7lEYLGir1KCECdP8gliqB1nMiQ_7c73_mLNZAooRvVndUimJL1SBEbtyZauE248X3r2shVZagDh-5on-kFKCJK0b8J9I/s200/DSC05045.JPG" /></a></div><div><em>Before and after</em></div><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTrFazg5mue-qbPGbO1e4GxY0icoQwK_aI60AqfEV1UXhIV8wVjPmqSgjlrE_Put6zhEbB-i2bK-O9fr-wyy-LMKC5dw0064oFBUMj899A1C3pZ_Qd6Dw5ZFfXFn9ZmDFfErISJGvY9m4/s1600/DSC05044.JPG"><img style="WIDTH: 150px; HEIGHT: 200px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5466546790779119090" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTrFazg5mue-qbPGbO1e4GxY0icoQwK_aI60AqfEV1UXhIV8wVjPmqSgjlrE_Put6zhEbB-i2bK-O9fr-wyy-LMKC5dw0064oFBUMj899A1C3pZ_Qd6Dw5ZFfXFn9ZmDFfErISJGvY9m4/s200/DSC05044.JPG" /></a><br /><em>Poser!<br /></em>.<br />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!</div><div>.<br />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 <a href="http://games2010.crossfit.com/events/australia/">Regionals in Sydney </a>next weekend so we wish them the best of luck for the comp over there. Go kick some Aussie ass!<br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7T1R2MyyDS7Ik98RfaWA5jH8b2Cn41WP8_yF4W5PXC9IAaZr23wJQEOSQJnTBfp8R3vvC1RRgQDifoElX5Tvvicvyfzhm3YmXh4HQELkOsQ81mj7dr61S1YXrlTMh_IRfD3wKLfiqaaU/s1600/P2204551.JPG"><img style="WIDTH: 200px; HEIGHT: 150px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5466546793892574002" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7T1R2MyyDS7Ik98RfaWA5jH8b2Cn41WP8_yF4W5PXC9IAaZr23wJQEOSQJnTBfp8R3vvC1RRgQDifoElX5Tvvicvyfzhm3YmXh4HQELkOsQ81mj7dr61S1YXrlTMh_IRfD3wKLfiqaaU/s200/P2204551.JPG" /></a><br /><em>AJ (on the left) at Sectionals</em></div></div>Matthttp://www.blogger.com/profile/08808559679153714160noreply@blogger.com0