Bad As then the coaches throw down.......

The Womens Bad As Womens Open Weightlifting competition went off well yesterday.

The ladies warm up!

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.

Marshall -160kg 1.89

Darren - 160kg 2.25

Matt -145kg 3.63

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Then after the Bad As we hit Jason (Thanks Amy!).

Matt: 18:20 a PR by 3 minutes :-)

Darren: 20:12

Marshall: 27:05

Louise: 22:42

Cara: 16:10

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Lots more BaD As pics here and here

Bombing and new T's

A busy weekend at the gym so no time or energy to workout.

Before and After the bombing

New letter box and wall ball targets
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The new T's finally arrived.

Mens - (L to R Front and Back)

Ladies - (L to R Front and Back)

Back in the groove..................

So a few days to catch up on.

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Monday: MetCon only 4 Rounds For Time:
Row 200m
10 Toes to Bar
Time:5:28

Tuesday:Bench Press 5 x 5
60-70-80-85-91kg x 4 (trying for an even 200lbs x 5 but not quite there today)
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3 Rounds For Time
10 Kettlebell Swings 30% Body Weight
50m Sprint, due to the torrential downpour I subbed shuttle runs for sprints and used the 2 pood bell
Time: 1:58

Today our new bumpers arrived from the US, we now have 4 more 20kg and 10kg plates plus 6 more 5kg plates, should be enough for a while.

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Then I did the MaD workout:Deadlift 3 x 5

130-140-145-150-155kg PR :-)
Then:
3RFT
20 Steps Walking Lunge 20kg Overhead
10 Box Jump 70cm

Time: 4:24

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Donna is on her own program from Catalyst Athletics, sporting her CrossFit Harlem T on the row, sandbag clean and half moon workout tonight :-)

Shrimp on the Barbie and more..........

Ginger goes Paleo eating zucchini!

Shrimp on the barbie, we must be down under

I warmed up with 7k of rowing then

5 x 5 DeadLift

Matt:120.8-141.6-141.6-132.8-132.8

Donna: 50-70-80-85-80 -making a comeback :-)

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MetCon every minute on the minute for 10:00 perform:

5 Hang Power Snatch (Use a 10 RM Load) - Matt 40kg

5 Overhead Squats

This is truely hideous, go lighter than you think, that load is based on your Hang Power Snatch!

Round 9 and it was starting to hurt a bit

A busy weekend, but all good stuff!

Yesterday was Hopper Deck day at MaD CrossFit, we ended up with the 6 of Diamonds
50 Wallballs
40 Double Unders (or 160 SU’s)
30 KBS
20 Walking Lunge
10 Box Jump

This one was the 3rd choice, Joshie, and 150 KBS went the way of a 10 Burpee penalty.

Great wod
5:17
160 SU’s -1.5pood KBS-24″ BJ
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We also hit some max effort box jumps- didn't quite make this one at 115cm

Then today we headed out to Makara to check out the trails.

After that it was time for a quick 5k row and to clean the gym, before I finally got around to making a couple of Atlas Stones.

In a weeks time we will know how these ones worked out :-)

Barbell Complex - a nasty beast!

From the Queensland Sectional today's workout at MaD

AMRAP in 10 mins of:
Deadlift, 7 reps
Hang Power Clean, 7 reps
Front Squat, 7 reps
Chest to Overhead, 7 reps

Loads are 40kg/30kg. The same bar is used for all exercises. A clear separation is required between movements

This one is a beast.

Matt

178 Reps as Rx

Donna
96 as Rx
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Top numbers from the Sectional
Men 280
Women 209

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We warmed up with more rowing. Half way through the month and I have only logged 28k, time to get some serious mileage in to make 100km by April 30. Check out progress here.

Sleeve and a T

The replacement sleeve for one of our York Barbells arrived from Again Faster today so I spent the evening fixing that.

Then I got to coach a great Fight Gone Bad session. Nick (279) and Sovita (266) rocked it as Rx :-) Great stuff.

Again Faster also supplied a great new T.

Good Friday fun and games..............

Good Friday session
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Great 9am Class at MaD CrossFit this morning. Ben and Owen Franks of CrossFit Canterbury stopped by to visit. They are in town to play in the Crusaders Vs Hurricanes Super 14 Rugby Game tonight and were nice enough to provide us tickets to the match.
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Then it was time to head to the hills again. The trails in Wainuiomata are great fun and well constructed.

Saturday Class, Skills and Workout!

Kiwi helps keep the class in line!

Great class and skills session at MaD CrossFit this morning. I finished off with a workout drawn from the Hopper Deck.

Tommy V

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

2nd to last ascent!

Time: 21:28

Now we are home with all the chores done, looking forward to a day off tomorrow with fingers crossed for good weather so we can hit the trails on our mountain bikes.

Back in NZ...................

I flew back to NZ yesterday so am now fighting a bit of jet lag. The trip to the states was good, I managed to bring back lots of little things for the gym.

A huge thank you to Brandon at CrossFit Tulsa and Eric at Next Generation CrossFit for allowing me to workout at their boxes.


Donna now has her new shoes - Do Wins from Again Faster :-)

We headed out to sort out some stuff for the gym and stopped by a tyre store to see if we could have a tyre or two..............

Didn't quite fit, so we took home a smaller one, but I will get a trailer for the big one :-)

Now I think it is time for a short nap!

It's been too long...........

OK so I am now in Tulsa, Oklahoma for some army training. At the same time I am managing to pick up some stuff for the gym and visit local affiliates.

First stop was CrossFit Tulsa, thanks to Brandon for making me welcome and letting me play with my new shoes.

I am here for a week before heading back to NZ so I hope to hit at least a couple more CrossFit gyms.

In the meantime Donna is holding the fort in NZ. Give her a call or stop by if you live close. A big thanks to Liz for making us both feel at home back in NZ :-)

Changes.............

Entryway to MaD CrossFit - hit the link and check out the new layout at MaD CrossFit as well.

25 November 1st coat of paint - and now

A couple of other views

Thanks to Jane for the stencils

The stereo gets some elevation

The dip stations look much better with a coat of paint on the timber supports