A small Hematoma!!!!!!!!!!!!!!!!!

Turns out my little tumble off the bike yesterday left a bit of a bruise on my hamstring. So I took another rest day to coach Donna and Amy through a 5 x 5 Thruster workout followed by a row, pull up and box jump metcon.

I will be back in the gym tomorrow though.

Good Times...........

As the logo says "You can't beat Wellington on a good day!



MaD on the Wainuiomata Trails :-)

After a busy day yesterday we had a chilled out morning. Donna practiced her massage skills on me :-)

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Then we headed for the hills, the trail head is less than 10 minutes from the house. Great trails, great riding, good times.

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After that it was home for a pug pampering session, nails and brushing all around.

Now we are relaxing checking out the pics and results from all the CrossFit Games sectional competitions on this weekend. Great to see so many athletes from our second home, CrossFit East Sacramento doing so well.

Squats make your butt sore!!!!!

Not much to add today, coached the 6pm class and rolled out.

Butt is super sore from yesterday!

Bacon Bambi Explosion!!!!!!!!!!

Ralph requested a "Bacon Explosion" while he was visiting. So in order to reward his and Val's hard work today painting and laying floor at MaD CrossFit, I came up with a slight twist on the theme when I found venison sausages at the store. See the results below of a Bacon Bambi Explosion! Rated very well with the tasters as a "definitely would eat again, in fact lets have another one for dinner" :-)

The Finished Product:

The dark meat is the venison

The Process:

I used streaky bacon, 4 venison and 2 pork sausages, a mix of Moroccan spices and Dukkah as the rub and a hickory smoked BBQ sauce.

The day the wall fell!

In commemoration of the fall of the Berlin wall this week I decided it was timely to take down the extra wall in our new space. This week we get new flooring for the smaller space and the equipment to get two 7m or 21 foot pull up bars in the new space.

Before the wall fell!

The offending wall!

and with the wall gone!
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We also finally got a coffee table for home, we love Trade Me!

Pics of the new space......

Kiwi helps me blog

Paleo lunch, cooked chicken, nuts and diced apple :-)

The new space, lots of natural light

More space!

We are taking a different space in the building that we are in. This one requires a lot less of a tidy up and has a much higher stud. Let us know what you think.

CF East Sacramento gets a new flag!

Our second home in Sacramento

The sight that now greets you as you walk in the door

This is the second CrossFit box we have tagged with a flag. CrossFit Watertown suffered the same fate in March.

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Thanks to Justin, Travis and Chris for being gracious hosts during our time in Sacramento. You guys and your crew have made the stay here a highlight of the trip from the East coast.

Donna helps Mike with some roller therapy

WTF? Graffiti? Art? A Coaching Aid?

Clock Gone Bad :-)

Rest Day! Kiwi finds a new place to rest!

We are on a rest day but needed to work on our Kettlebell Clinic for Saturday so we headed to CFES. Donna ended up doing a massage while I worked through the drills for the weekend. We also spent some time talking programing and other nebulous CrossFit stuff with Justin R. (CFES) and Justin A. (CrossFit Placer)

Then we headed out for a business lunch to discuss our On-Ramp program, class schedule and other MaD CrossFit stuff.

On arriving home we discovered that our "Clock Gone Bad" had arrived from Again Faster.

8.5” high and 21” wide with 5” high numbers that can be seen from a hundred meters out, and the timer has a remote control that gives the user the ability to start Fight Gone Bad or a 20/10 Tabata Interval by hitting one button; one ping to begin work, two pings to begin rest.

The timer can be programmed to count up or count down from a set time, and has a 10 second countdown at the beginning of every workout to give the user(s) time to prepare. Pings four times at the end of the countdown for "3-2-1-GO!" Additionally, the "Clock Gone Bad" acts as a clock when not in use.

Kiwi gave it a trial run, sleeping for time 3-2-1-GO!

Input voltage 100-240V AC so should be good to go in NZ, unlike the Title II Timer. Ask Darren at CFNZ about that one.

Donna's Blackberry beside the clock and remote for scale.

Get under the bar.......................

Since I am on a rest day and Donna was feeling better, we headed to CF East Sac so she could stretch me and then hit the WOD.

For Time:

10 Snatch 135/95

10 Chest To Bar Pull Ups

10 Clean & Jerk 135/95

10 Chest To Bar Pull Ups

10 Thrusters 135/95

10 Chest To Bar Pull Ups

Snatch and Thruster

Donna: 9:17 Snatch 45# C&J/Thruster 70# Light White Band Pull Ups.

Then it was home to revise for our Run Clinics tomorrow and Saturday, before heading to the pool to cool off.

Books, Power Cleans and Humming Birds.....

Donna was not well today, she has a nasty sore throat so stayed home and rested while reading her book Dark Places.

I headed out to CrossFit East Sacramento and hit the workout there. I ended up working out by myself, well not quite by myself, there was a humming bird hanging out in the gym.

Power Clean 1-1-1-1-1

Matt: 215# PR this is equal to my best Clean so I guess I need to retest that.

Then a short Met Con:
5 Rounds For Time:

10 Knees To Elbows

25 Double Unders (I subbed 4:1 single unders - 100 per round)

Time: 7:24

Warming up with 135#. Then 195# went up pretty easy

Missing 205, tried to rush this one for the camera.

Lazy Sunday!

With neither of us feeling 100% we decided to take a rest day, with lots of reading and naps.

When we finally surfaced we headed to the Fountains at Roseville an outdoor mall 20 mins away. Donna did a little shopping, while the girls and I got to people watch.

Butterfly benches and big bronze statues of wildlife are everywhere

Ginger was distracted by the little train behind us

Then it was home to relax some more, great way to spend a Sunday :-)

Looking cute on the way home

Massage and a day at the park..........

Donna spent the day giving massages and I took the girls to a local dog park.

Donna's massage room at East Sac

The girls enjoy some off leash time at the dog park

The girls got to play with a friendly beagle, lots of play bows and pug twirls :-)

New hair do, jerks and burpees............

Donna's new do!

Last nights dinner, warm sweet potato and spinach salad with almond meal coated chicken cooked in coconut oil. Tasted fantastic!

"Freddy's Revenge"
5 Rounds:

5 Jerk 185/115

10 Burpees
* You may use a rack, but if you drop a jerk, you must clean it back up. Jerks are overhead any way, press, push press, push jerk, split jerk, or any variation from behind the head.

Donna: 8:43 85#

Yeah Burpees!!!!!!!!!

I took a rest day and tried to work out some of the knots in my back and shoulder.

Monday morning, what better time for Fran?

Donna and Celeste took on "Fran" at CrossFit East Sacramento today.

Fran 21-15-9

Thrusters 95/65

Pull Ups

Donna: 8:20 65#, Band Pull Ups

Celeste: 10:42 45#, Band Pull Ups

After Fran

This was Celeste's first time with Fran and she did well. Strong effort on the pull ups and unbroken Thrusters. Now she knows why we all dread it when Fran pays a visit.

The girls compare notes

I am taking a rest day as my shoulder is not recovering well. I am hoping the massage I got from Donna will help.

Celeste headed off to Yosemite with her family. Turns out there is more than one "Crepe Escape" cafe in Sacramento, at least it was only a 15 minute drive to the other one to reunite Celeste with her family. Have fun in the park Celeste, see you later in the week :-)

Kiwi and Ginger took a rest day too.

Car and a bath.............

Turns out loosing your wallet with your licence, debit card and other I.D causes stress for everyone. At least that's what we hope Paige has realised. Thankfully it seems that she and the bank noticed in time and we have all just been inconvenienced. No money lost.

So back to the car yard after much gnashing of teeth to sort the insurance - thanks to Donna for spending lots of time on the phone and web to get it sorted. We finally managed to pick up the car and send Paige off in her own set of wheels. Now just remember to keep making the payments and buy a real wallet!

Getting the run around again and the final signature!

Paige in her new ride - Finally!

Then home to give the girls another bath. These really seem to help Gingers allergies and we couldn't leave Kiwi out.

Wet pugs!

Finally here is some video from this weekend at the Tommy Kono Open. Click here for the results.

Tommy Kono Open IV Olympic Weightlifting Meet from Matt Dyson on Vimeo.