Don't be late!

Interesting class at the gym tonight, a real mix of newbies and old salts which made it a challenge to ensure everyone got enough coaching. In the end we both coached and worked out afterwards.


The WOD which I did as well was Hang Power Clean 1 x 7


135-155-175-185-190-195-200 PR


Donna hit a slightly different workout, for time:

45 Double Unders
45 55# Cleans
45 Dips
45 Double Unders
Time: 13.42

This was scaled a lot to save Donna's shoulder. She heads to the osteopath tomorrow for another treatment.




Be warned if you are late to one of our classes be prepared for burpees!

Rest Day - nice to feel the sun in MA

A day off to catch up on all the chores around the house. The girls made the most of the sun and I even managed to open up the sunroom for most of the afternoon.

The snow and ice is melting, I can only hope it doesn't return anytime soon.

Is it Tuesday already?

Donna ran the class at the gym tonight. She even got to call out one client as a clock whore - you know who you are!

Jason blasts out the Thrusters. No Clock Whore here!


I hit the WOD as well. For time:

10 16# MB Sit-ups - 10 Superman 3 second hold - 95# Thrusters, 30 reps - 50 Pull-ups
30 16# MB Sit-ups - 30 Superman 3 second hold - 95# Thrusters, 20 reps - 35 Pull-ups
50 16# MB Sit-ups - 50 Superman 3 second hold - 95 # Thrusters, 10 reps - 20 Pull-ups

Time: 20:54



I also threw down my 39 Birthday Burpees, Yeah Burpee!!!!!!!!!!!!!


Then Donna put together 3 Tabata's (8 rounds 20 seconds work 10 seconds rest) Squats, Med Ball Cleans and Sit Ups. These are just nasty at the end of a long day.

It could happen to you too!

Please support efforts to help those affected by the bush fires in Australia

http://www.redcross.org.au/default.asp Red Cross

http://www.salvos.org.au/ Salvation Army

http://www.bendigobank.com.au/public/ Bendigo Bank has a Fire and Flood appeal

The Long Trip Home

A long day spent in rental cars, airports and aircraft culminated in teaching two classes of Over Head Squats at the gym.


Great work with big classes at both 5pm and 6pm. The new guys are coming along well and both Jason and Donna put up some good weight even after their long day on the road.


Thanks to Trish for pug sitting this weekend, much appreciated we couldn't do this without you.


A little more about last night we had planned to hit a Texas BBQ restaurant but Lis from CF Watertown led us astray and we ended up at dinner with CrossFit HQ including Greg Glassman the founder of CrossFit. Great food and conversation was had at a Brazilian all you can eat meat BBQ Joint. A great way to round out the weekend. Thanks Lis!

Meat, meat and more meat! Very paleo.

Day Two - The FilFast - I mean Fest

A long morning in the meeting room as Coach Glassman answered a lot of questions. We started with a motivational talk from Kyle Maynard who was born without lower arms and legs. He is a CrossFitter, Wrestler and soon to be MMA fighter. Think you can't do this stuff. Think again!

At about 2pm we headed to "Hooters" for my birthday lunch. it included fried pickles, who knew they would taste so good?

Hooters Fried Pickles

Then it was back for more speakers. Then with a special invitation we finished the day at a Brazilian BBQ Restaurant with Coach, Lis and the rest of the CFHQ Staff.

The "Girls" with Kyle. Tracey (Concept 2), Lis (Affiliate Blog & CF Watertown), Donna (MaD CrossFit), Kyle, Jen (Potomac CF), Lynne (CF Message Board), Kelly (CF Specialty Certs).

Day 1 of the FilFest

Yesterday the FilFest started off with a lot of talk about insurance and liability, thanks god for the Starbucks in the lobby to keep us awake.


We hung out with Lis from CrossFit Watertown and Jen from Potomac CrossFit and had lunch at an Irish Pub with them and Keith and Sam from CrossFit Virtuousity. We sat with Justin and Travis from CrossFit East Sac. Donna met these guys when she was out in CA visiting Paige.

MaD CrossFit's new wheels?


Once we got into the Affiliate presentations things got better, Craig Patterson from Crossfit Vancouver and Freddy Comacho from Crossfit One World spoke on building community. Tuck from GSX talked about paying trainers and Skip Chase from Mt Baker CrossFit spoke on getting and keeping clients.


We heard from Coach and John Welborne (NFL Linebacker) CrossFit Balboa introduced CrossFit Football.


CrossFit Central from here in Austin ran a great group workout in a nearby park. Neither of us were up for it but we cheered everyone else on.

FilFest WOD warm up!


Then it was time for a great video from CrossFit Overload and Dinner before the main feature. A preview of the 2008 CrossFit Games movie "Every Second Counts" - this was a great end to the night before heading to the bar to network and drink beer!

Freddy Comacho from Crossfit One World checks out the new MaD CrossFit logo on Jen from Potomac CrossFit