It's a bit brisk around here

Today was the 1st day of a 3 day below freezing blast of arctic weather. It looks pretty outside just don't try to do anything out there, brrrrrrrrrrr

PM WOD done at the Pittsfield YMCA - no bumpers or chalk :-( and NO room :-(

Snatch - 85% x 1 x 4

Matt: 135# Donna: Technique work

Clean & jerk - 85% x 1 x 4
Matt: 170# Donna: Technique work

Back squat - 85% x 2 x 3

Matt: 275# Donna: 135#

Tomorrow Donna gets a rest day, the first in almost a week, about time too.

Met Con, done at home. For time:
200 m row
20 sit-ups
300 m row
30 sit-ups
400 m row
5 burpees
Matt: 5:54

A mixed bag sort of day

Donna and I headed to BCC and got requalified to perform CPR by the American Heart Assosiation. Donna then taught a spin class at the YMCA while I had a very non paleo bagel for lunch.

Then it was home to the girls and sort out our new MaD CrossFit logo. A big thanks to Trish for the initial sketches and Melissa for the detail work, the new font and everything else.

Donna taught class at BizFit. tonight, 1 x 7 Split Jerks. Good work by everyone, most people hit new PRs with Heather and Mona getting to that magic triple figure for the first time.

Heather hangs with the girls

Then Donna hit her PM workout and I banged out the WOD that I taught last night:
5 Rounds for time

5 x 275# Deadlift

10 x Burpee

Time: 5:48

Donna's PM workout-

Power snatch - 80% x 2 x 3 60#


Power clean & jerk - 80% x 1 + 2 x 3 75#

Jason bought in Cole the new puppy at his place. He met the girls and then hung out for the 1st part of the WOD. Thanks again Jason for timing, encouraging and taking some pics.

Donna introduces Cole to the girls.

Monday, a day of rest?

Well it was for me. I lost a 165# Snatch attempt forward yesterday and ended up in a weird lunge position with my left arm way behind me. So my shoulder wanted a rest and my quads certainly appreciated the time off.

I think my quads were suffering as we also did front squats yesterday and I managed to work up to 295#.

Donna went on with the Performance Menu program. The 1st day of the 1st Bulgarian Cycle.

Snatch - 85% x 1 x 4 - 50#

Clean & jerk - 85% x 1 x 4 - 75#

Front squat - 85% x 2 x 3 - 115#

Heavy Single Sunday!

Donna, James, EC and I all headed to the gym to make up for the PM Heavy Single day we missed yesterday.

Some great coaching, a lot of heavy shit getting lifted and two PR's made for a good time in the gym.
New Personal Records:
Matt - Snatch 160# (only 15# to get body weight)
James - Snatch 205# (nothin but a peanut!)


Then we headed out for a paleo brunch and a visit to the candy store :-). Finally we finished the day with a protein packed meat dinner at the Route 7 Grill.

Good times, good company.

Workout @ Watertown

Donna headed south to CrossFit Watertown with Mona and Leslie from BizFit to a nutrition lecture by Eva Claire from CrossFit Boston. Heather and Erin from MaD CrossFit also made the trek south for the lecture.

I taught a Kettlebell skills session at BizFit then picked up the girls and joined the migration to CrossFit Watertown for an after lecture WOD.


The workout was a mix of "Grace" 30 Clean and Jerks for time and "Karen" 150 Wallball shots for time. The way it worked was 10 rounds of 3 Clean and Jerks and 15 Wallball shots with a cut off time of 15 minutes.



Donna cranked it out in 11:50 with a 58# barbell and an 8# Wallball



Matt (MaD CF), Lis (CF Watertown) and EC (CF Boston)

Matt took just over 14 minutes with a 115# barbell and 20# Wallball.


EC (CF Boston), Lis, (CF Watertown), Matt (MaD CF), James (CF Boston), Jen (Potomac CF)


This workout is breathy to say the least. We had a great time as usual when we get to Watertown. Also as usual it snowed while we were there. Not sure what the connection is, but it seems the weather gods frown on us every time we go there.

Check Mad Crossfit for some video.

Rest Day!

At least we got one. Donna was busy with clients all day so I did some chores and chipped ice from the driveway.


We also managed to squeeze in getting to a movie. Slumdog Millionaire. Great flick about a guy from the Mumbai slums who makes it on to the TV show "Who wants to be a millionaire". It shows his back story about why and how he gets there. Good production values and a nice closing number.




Donna sporting the latest addition to our CrossFit wardrobe from CrossFit East Sacramento. Thanks Paige.

We had a rest day planned....

..... but Greg Everett at Catalyst Athletics had different ideas. Rest day is now tomorrow so today's workout was:

Snatch balance + 2 overhead squats - 65% (of snatch balance) x 3 sets
Matt: 90# Donna: 45#

Tall snatch - 35% (of snatch) x 2 x 3
Matt: 50# Donna: 25#

Pull-ups - 3 x max

Matt: 10/10/11 Donna: 7/6/5

Hanging leg raises - 3 x 15 - these are truly horrible.

We also fitted in a spin class at the Y in Pittsfield, so a busier day than we first thought.