In Texas!

After two flights and a chilly stop in Detroit we made it to balmy Austin Tx.

Turns out that everything is bigger in Texas, our compact rental car turned out to be a rather spacious Toyota Camry.

Now we are enjoying our complimentary continental breakfast of paleo friendly boiled eggs and nuts before heading to the FilFest.

We will try to update with pics and info as the weekend progresses.

Off to Texas!

Donna and I are headed to Texas today to the CrossFit Affiliate Fest in Austin this weekend. Should be a good time with a lot of like minded people willing to share their experiences and help us grow MaD CrossFit!


In the meantime, Donna is working with a local massage therapist David Kelly. I was their lab rat today. I have never been hurt so much by a therapist, sorry to Liz and Rache in NZ but this guy could even teach you a thing or two about hurting me on the table. I think I may have even shed a tear. That said it was a great massage, they worked on loosening up my quads and patella tendons. It seems to have worked :-).


Now I need to do my bit and stretch every day!


I did manage to squeeze in a workout at home in the basement. At least it is warm!
For time:
Power clean 15 reps - 30 Ring dips
Power clean 12 reps - 24 Ring dips
Power clean 9 reps - 18 Ring dips
Power clean 6 reps - 12 Ring dips
Power clean 3 reps - 6 Ring dips

Rx weight is 155# but I only have 105# at home so went with that. Time: 10:44

Two day catch up!

Yesterday was a rest day for me so there was not much to say about that. I did some damage to my patella tendons with those heavy front squats so I spent some time with ice and invested in a knee strap.

Today Donna taught class at BizFit and I tagged along to do the workout, which was "Virtual Shovelling" - For time 30, 25, 20, 15, 10, and 5 rep rounds of:

Virtual shoveling [wmv] [mov]

Pull-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

I used a 25# plate on the 45# bar to be nice to my knees. Finished in 13:09

I also checked out Craigslist and picked up two 45# YORK Olympic plates for $50. These are old school dating from the early 70's.

Barbells Baby!

Donna taught and I took part in a 5 x 5 Front Squat session tonight at BizFit. Some good form once people let go of the bar and allowed their elbows to come up.

My numbers: 205-225-240-240-230

Then Donna hit a WOD that CrossFit Watertown did a few days ago, it goes something like this:

AMRAP in 20 minutes of (65# Men, 45# Women):

10 Deadlifts

8 Hang Power Cleans

6 Push Press

Score: 14 complete rounds

The girls watch as Donna pushes through the pain

Pull Ups, Pull Ups and more Pull Ups

The evening classes at BizFit rocked the Row/HSPU/Rope Climb workout that I did on Saturday. Great work by Jason (who was wearing his new MaD CrossFit T Shirt and looked gooooooood) on the rope climbs.

I hit a nasty Pull Up WOD. Ten rounds for time of:

3 Weighted Pull-ups, 20# (Rx weight 45#)

5 Strict Pull-ups

7 Kipping Pull-up

For weighted pull-ups place a dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups.

Coming off the bar or going to ground constitutes termination of a set.

Time: 22:08 (I didn't keep track of the sets. All kipping pull ups were unbroken the rest were pretty much singles or doubles). This was hard on the hands and shoulders, but then I guess you should expect that from 150 Pull Ups.

Donna rested her shoulder and instructed a few clients wearing her MaD Crossfit "TRAINER" shirt. The 1st edition run of the MaD shirts and hoodies is almost sold out, we are sorting out another order so let us know if you want one.

After Action Report - Bacon Explosion

As reported yesterday I attempted a recipe that James from CF Boston brought to my attention, the "Bacon Explosion"

This is essentially cooked bacon, wrapped in Italian sausage, wrapped in uncooked bacon. Add your favourite meat rub and BBQ sauce and you are good to go.


Weave bacon, add a little meat rub, then add sausage.


Cooked bacon on top of sausage, add a little BBQ sauce, roll sausage


Roll bacon, sprinkle with a little meat rub. Ready for 2+ hours in the oven at 225F. Check internal temp has reached 165F.


Baste with BBQ Sauce, slice and serve.

This tasted great, but how can you go wrong with all that bacon. Made the house smell good too!

Saturday Bacon, Lifting and Rope Climbs

Today started with a Snatch Skills Session at BizFit. Everyone improved through the session and went away with points to improve on and some extra things to put in their warm ups.



Then when EC and James turned up for a last minute visit we hit the gym again. Lots of heavy stuff got lifted and a lot of fun was had by all.

I hit the workout that Donna did on Thursday, 4 Round for time:
Run 400m - I subbed with 400 single under jump ropes

(These are one of my goats so it was good for me to work on them)

15 Hand Stand Push Ups

(Another of my goats, I did as many against the wall as I could and then went to the bands)

2 15' Rope Climbs

(These are one of my strengths so I was actually happy to do them)
Time 27:46


Then it was home to cook a "Bacon Explosion". It is in the oven now so I will update on the results tomorrow.


Donna hit some back squats 5 x 5 at 135# and then worked some Kettlebell skills.

Donna sporting the new Mad CrossFit Trainer T Shirt.