Lift, Bike, Collapse.................

We started the day at CrossFit Red in Grand Junction, Colorado. Thanks to Patrick for letting us crash his place, pugs and all.

Today was a CrossFit Total, so we joined in as we have not tried a total since early in the new year. Anyway here are the numbers:

Donna:

Back squat: 170#

Press: 80# Back to where it was before the shoulder injury :-)

Deadlift: 245# PR!

Total: 495# Last Time Jan 1st 460#

Matt

Back Squat: 335#

Press: 165#

Deadlift: 404# PR!

Total: 904# Last Time Jan 1st 805#

I guess we can say for certain that strength bias works!

Then we had to work out what to do with the girls while we rode. Turned out Patrick has a friend in Fruita who owns one of the bike shops there, Single Tracks. We headed there and Chris, the owner, recommended a local kennel, Soap Creek Kennels, for the girls. It worked out great, we dropped the girls, picked up a couple of rental bikes (GT Force) and headed for the 18 Road Trails in Fruita.

Donna and I both felt the effects of the heat and the altitude (about 1000 feet higher than what we are used to). That said we hit some great trails; Chutes and Ladders, Kessel Run, Front Edge and Zippety Doo Daa.

A local and some scenery

Donna rocks Kessel Run

Now we are sitting back enjoying a Fat Tire beer (sorry breaking with the paleo beer for tonight) and reminising about meeting here in Fruita 4 years ago!

For those in rainy Boston this is what blue sky looks like :-)

The girls would like a recliner and eating paleo on the road ditch the bun and cheese

More from NYE CFT @ CFWatertown

Sue

Greg

Here is the extra footage from CrossFit Watertown, checkout the vid there for a special appearance by Kiwi.

Our original vid is here.

Video from CFT at Watertown

More words and pictures on the Watertown site.
As promised pictures of our new years grilling experience.

Ginger helped me dig out the grill

Flashbacks to grilling in NZ!

CrossFit Total in CT

After putting our clocks back last night it was a not too early start to get down to the Power Barn in Cheshire, Connecticut for a 9am start to take part in the CrossFit Total (CFT).

To explain, the CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength. So says Rip!

Larry at the Power Barn http://crossfitpowerbarn.blogspot.com/ invited anyone from the surrounding Crossfit affiliates to come down and attempt the CFT. Donna and I headed south with Trish, Jason and the girls.

There were 6 ladies and 7 men competing. Larry, Lis from http://www.crossfitwatertown.com/ and I were the judges, coaches and plate changers.

Final results were, the girls had fun hanging out in yet another gym, everyone had a good time lifting some heavy weights and we all enjoyed the company of fellow crossfitters. Oh and placing wise Donna got 2nd and Trish 3rd. Donna could have taken it out and with a little work on trusting her squat she will get there. Jason was 4th. Check out the video.

We took the fractional plates again and they were a hit, here they are on a 471# Deadlift attempt :-) Get a set from Iron Woody, they are so worth it!

Donna CrossFit Total - Matt Rest Day

Donna had a class to teach then she hit her CrossFit Total

Back Squat = 170# Personal Record

Press = 75#

Deadlift= 195#

Total: 440#

Donna driving up out of her new PR Back Squat

Getting under the bar!

Ginger was there to check Donna's form and make sure she was taking it seriously

I had a rest day so it was time for some yard work. I trimmed some trees, mowed the lawns, used the line trimmer and did some weeding. This Fall weather is nice not too hot and no bugs.

Monday = Crossfit Total

It was CrossFit Total day at BizFit. Beth and Claudia had a good session. Followed up by Jason, Trish, Mona and Lois. Jason managed a Deadlift PR of 415# check out the video.


The Catalyst Workout was hard work but fun.

Back squat - 85% x 3 x 5 Matt: 275# Donna: 125#
Clean deadlift - 115% (of clean) x 3 x 3 Matt: 225# Donna: 95#
Push press - 83% x 4 x 5 Matt: 140# Donna: 75#
Chin-ups - 3 x 10 (weighted if needed) Matt: Body Weight/+10#/+10# Donna: Jumping
GHD sit-ups - 3 x 15 slow
Russian twists - 3 x 20 Matt + 10# Med Ball Donna: On an AbMat +16# Med Ball

CrossFit Total :-(

So today I was supposed to teach a Saturday skills session doing things on the rings. I guess a combination of good weather and lots of people on vacation meant everyone else had better places to be. So it was just me and Donna. After a little bit of a warm up and looking at ways to help Donna work towards her muscle up we decided to try and catch up with a CrossFit Total (CFT) that we were programed for last week.

Neither of us was feeling great and it showed in our numbers. Great decision by Donna to go very light on the press and allow her shoulders more recovery time.

Anyway here are the numbers:

Back squat:

Matt: 275-315-Failed at 335 (previous PR 315)

Donna: 135-155-165 Personal Record (PR)

Shoulder Press:

Matt: 135-145-Failed at 155 (previous PR 150)

Donna: 45 x 3

Deadlift:

Matt: 275-345-Failed at 375 (previous PR 360)

Donna: 165-185-Failed at 205 (previous PR 205)

Matt failing at 375# check out that horribly rounded back! UGLY!

We think a combination of a busy week on vacation at the cape, eating quite a few non zone meals and not getting enough sleep all added up!

After the experience of the Olympic Lifting Seminar last weekend we are going to follow the Catalyst Athletics workouts for a while. This should lead to significant strength and technique gains when we revert back to the Crossfit main site. We will keep you posted on the difference and progress.

CFT Aug 1

CrossFit Total Day at CrossFit Great Barrington.

Donna coached the session and everyone made PR's. The total is Squat, Shoulder Press and Deadlift.
Numbers were:
Jason 305 105 390 Total: 800
Heather 155 70 180 Total: 405
Travis 185 105 225 Total: 410

Good work everyone.

We are still on rest, only two days to go to Xterra!

I had to do something though so I swam 1000m at Simons Rock, 250m 4:24, 500m 9:46 and last 250m 4:43.