Elizabeth is a nasty b*tch!

Andy telling me to keep my head up - thanks for the coaching mate

Today's workout was Elizabeth:

21-15-9

Cleans 60kg

Ring Dips

Time: 7:45

Andy hit Elizabeth and then a nasty 20 min AMRAP, he will be one to watch at Regionals in Sydney next month.

Dips and Squats

Back to CFES this morning for a variation on one of the Affiliate Cup workouts from this years CF Games. At the Games it was Over Head Squats and Pull Ups, at East Sac the pull ups were replaced by Ring Dips.

With a 20 Minute Time Constraint Perform 3 Sets of Each:

3 Rep Max Overhead Squat

Max Set Ring Dip

Your score will be the total of the weight of your best successful 3 rep max OHS and all the reps from all 3 sets of dips. So if your best 3 rep OHS is 135# and you get 10, 8, and 6 on your dips, your score will be 135+10+8+6=159.

Matt: 197 - 155# OHS 42 Ring Dips

Donna: 109 - 85# OHS 24 Ring Push Ups - After the timer stopped Donna set a new 3RM PR of 95# :-)

Then it was off to the vet to see what can be done for Gingers allergies. Turns out, quite a bit so she has been, shampooed, had her ears cleaned out and is on new meds. We hope it helps her and us sleep tonight.

Tomorrow we head north to visit to CrossFit NorCal.

Back in Sacramento

Kiwi rides the USMC HUMMER

We are now back in Sacramento. The car was a little full as we brought, James (CF Boston) and Darren (CFNZ) back with us. The massage table had to ride on top of the car on the roof rack.

James chases Dutch on the run

After a quick repack of the car we headed to CrossFit East Sac for a workout and give Darren his first taste of an American CrossFit gym.

21-18-15-12-9-6-3 of:

Kettebell Swing 53#/35#

Box Jump 24"/20"

Push Ups

We had a shortage of 53# kettlebells so Darren used a 70# bell and I used 80# with a 36" box and modified the rep scheme for the swings and jumps 10-9-7-6-4-3-2.

James: 7:02 as Rx

Darren: 11:43 70#/24"

Donna: 16:41 35#/20" modified push ups

Matt: 8:41 see above

The games were an awesome experience. There were great performances from all the athletes out there. Checkout this video of the final event.

The women's rep scheme for the final event, a hideous "Chipper"

Another long hot dusty day at the Games

The women try for a 1 Rep Max Snatch in 10 minutes

Ok I promise details tomorrow when we are back home. It was a long hot day.

Here is a video of some of what we got to witness - Click here.

Here are the final results:

Men

Women

The girls cool off under an icewater soaked towel

A long day at the CrossFit Games

Congratulations to those who left it all out in the sun beaten dust of Aromas today.

Todays finals results can be found here:

Men

Women

More to follow on the days activities tomorrow.

Affiliate Cup

Day one of the CrossFit Games is over and the finalists for the Affiliate Cup on Sunday have been decided(click here for the full results). The team from our new second home, CrossFit East Sac, did very well placing 8th overall, not quite enough to make the final on Sunday but an awesome effort.

Team East Sac finishing strong on the Hill Run and killing the Stadium workout

Donna worked on a few athletes before the individual competition tomorrow. Taz, Pat Barber and James.

Donna works on Taz (No idea what Darren from CFNZ is doing)

Donna works on Pat, while his brother JohnJi gives him shit and James hides from the sun.

The girls had a good day, the heat was not too bad and they made plenty of new friends.

Kiwi helps Alex sell Hopper Decks

Now we are back at the hotel enjoying the aircon and recharging for a long day tomorrow. The events were released this morning for tomorrow and it is going to be a real test of all round fitness. Good luck to all those competing, we will be there to cheer you on throughout the day.

In Aromas, ready to watch some amazing athletes.

We are at the games


We hit the morning workout at CrossFit East Sac before hitting the road to Aromas.


"Christine"
3 Rounds For Time:
Row 500m
12 Deadlift @ Body Weight
21 Box Jump 20"

We both went as Rx - Matt:10:53 Donna 15:52.


Then it was time to repack the car and head to the 2009 CrossFit Games in Aromas.

Preparations are on going. The dreaded hill.

Another angle on the hill.

Ginger doing her best farmer impersonation while chewing on some grass.

The girls meet the neighbours from CrossFit Sacramento.

The East Sac Fortress (5 Ezy Ups) at the games, look for us there.

Shana stopped by to modify some socks for the scary 7.1 km trail run on Saturday and to show off her new hair do. You go girl!!!!!!!

Preparing for the Games

After Paige stayed over last night, we spent the day doing all that small stuff that makes life tedious (laundry, grocery shopping, banking etc,etc) then we headed to CrossFit East Sac to workout. We even made an appearance on the East Sac web site today click here to view

Donna joined Justin in "Diane" 21-15-9 Deadlift 225/155 and Handstand Push Ups. Time 6:30.

I did the East Sac WOD, For Time:

30 Overhead Squat 95/65-10 Burpee-30 GHD Sit Up

20 Overhead Squat 95/65-20 Burpee-20 GHD Sit Up

10 Overhead Squat 95/65-30 Burpee-10 GHD Sit Up

My hands were not up to holding 95# so I went with 65# and still ripped open a couple of blisters. My ass was not up for GHD sit ups so I went with Floor Knees to Elbows with a 1 pood KB. Time: 9:23

OHS and Floor KTE.

The Apartment:

Bedroom and Lounge.

Kitchen and bathroom.

Once we got back to the apartment we hit the pool with the girls, until the manager stopped by and told us the girls weren't allowed inside the pool fence. Boo!

The girls and a whale.

There is a teaser up for the events at the CrossFit Games we are attending this weekend, check it out here.

We plan to workout at East Sac tomorrow morning then head to Aromas for the Games. Should be a great weekend!

We are connected again...........

Sorry for the break in coverage but Comcast only finally hooked us up today.

View from the front door in Santa Cruz

Love the set up at Catalyst. Matt and Greg back squat.

On Monday we drove back from our weekend in Santa Cruz via Sunnyvale the home of Catalyst Athletics. Greg and Aimee let us invade their gym and lift some heavy shit. We had to get back on the road early so missed the chance to hit a metcon with Dutch and Jolie but we did get to join them in the snatch and back squat.

Dutch and Jolie snatch. Jade (Aimee's daughter) dog sits.

Once we got back to Sacramento we stopped by CrossFit East Sac to catch up with Justin, Travis and Chris. They made us welcome and we will be stopping by there on a regular basis. In fact we worked out there today.

"Snatching Badger"
Complete three rounds for time of:

30 Hang Power Snatch 75/45

30 Pull-ups

Run 800 meters

Donna completed this is 27:38.

I did not as I started to rip my hands up, so I put on some weight gloves which did not combine well with the pull up bar and resulted in me doing a very ungraceful dismount from 7+ feet in the air and landing on my butt. I am sure the bruise will be nice!

Northeast Qualifier Workouts - Albany May 09

Matt Workout 1 CF Games NEQ May 09 from Matt Dyson on Vimeo.

Matt Workout 2 CF Games NEQ May 09 from Matt Dyson on Vimeo.

Matt Workout 3 CF Games NEQ May 09 from Matt Dyson on Vimeo.

Props from CrossFit 603

Check out CrossFit 603's post on our weekend here

More Bumpers :-)

Our friend Celeste got so fired up watching the Qualifiers this weekend that she asked me to look at fitting out her garage for CrossFit. Watch this space for progress.

On another note the second half of our bumper order arrived.

I love the smell of fresh rubber in the gym!

A well deserved recovery day :-)

A great day outside with sun and blue skies all day. Today is Memorial Day in the US so it is a holiday, which was good for my first recovery day after the qualifiers.

Melissa and Kelly taking a break from lifting heavy shit at MaD CrossFit

We headed to MaD CrossFit with our house guests from CrossFit 603 (see the post here on MaD CrossFit for the details)

I am actually feeling pretty good considering, my only real injury is to my left hand which got pretty ripped up on the pull up bar.

Raw meat!


Not so raw meat :-)

Once we got back last night it was time to throw meat on the grill and enjoy a feast of steak, sausages, peppers, onion, mango and pineapple. Yum!

How did that non paleo beer sneak into the picture?

Donna worked her massage magic on me this afternoon :-) Now I just need to heal up and it will be back to the gym :-). This weekend was very inspiring, it really reinforced my enthusiasm for CrosssFit, great people, great event, good times!