"Murph" and releasing the stones..............

Yesterday we hit "Murph" as the MaD CrossFit workout of the day. I quite like this workout in a sort of perverse way. I wore my issue frag vest, made for a whole other level of suffering, as Rx 47:28.

"Murph"

For time:
1 mile (1600m) Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile (1600m) Run
Partition the pull-ups, push-ups, and squats as needed. If you’ve got a twenty pound vest or body armor, wear it.
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Then today after the ANZAC Day dawn service in Upper Hutt we headed to Makara to the womens only MTB series to give away a spot prize and meet some more local ladies who ride.

After that it was time to hit the gym for some rowing, some cleaning and some running repairs. A few clients joined us as well, there are only 5 days left in our 100,000m challenge.

Once we finally made it home it was time to release the stones. Not the greatest in the world, but a good start. Next time more vibration required.

Less than 25km to go..............

Rowing today 25 minutes 6583m :-)

Yesterday:
Snatch 1 x 5 (Going for 1 RM – so think before you load the bar)
Snatch 50-55 Pwr Sn-55-60PS-60-65kg

Then Deadlift 1 x 15 - 100kg

and finish with Total Calories Rowed during each work interval
3:00 Work (Calorie Total) 1:30 Rest Interval
2:00 Work (Calorie Total) 1:30 Rest Interval
1:30 Work (Calorie Total)

Row: 155 cal/ 1966m
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No pics sorry :-(

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.

Back on the band wagon...........

Kiwi in chains a true thug pug!

Today's workout on MaD CrossFit

From the NY/NJ Sectional

Row 1k
30 Burpee Box Jumps 24″
Row 1k

Time: 10:22 - using the big tire as the box jump.

Nick helps out changing the chain on one of the ropes