Snow Day

Today we woke to snow, ice and sleet so our plan to get our CPR qualifications renewed were put on hold as all the schools including the Community College called it a snow day.

We headed to Berkshire South to get the lifting part of our PM workout in and did the Met Con at home.

Front squat - heavy single (~90-95%)
Matt: 285# Donna: 135# PR

Rack jerk - 80% x 1 x 3
Matt: 165# Donna: 85#

Met Con - 3 rounds for time of:

400 m row

10 box jumps (Matt 24", Donna 18")

5 clapping push-ups
Matt: 6:52
Donna: 9:13

I also got to shovel lots of icey crap, bring back the fluffy snow it was a lot nicer to handle.

More from NYE CFT @ CFWatertown

Sue

Greg

Here is the extra footage from CrossFit Watertown, checkout the vid there for a special appearance by Kiwi.

Our original vid is here.

New stuff

We got two new kettlebells yesterday. One 25# and one 35#. Purists won't like the vinyl covering, but it does nothing to detract from their usefulness. I guess something at our recent Kettlebell Instructors Cert rubbed off, these are a great tool.

Hard to believe she weighs less that the kettlebells. Kiwi is one wrinkly dog.

Our PM workout:

Muscle snatch - 70% x 3 x 3

Matt: 105# Donna: 45#

Clean + push jerk + hang clean + jerk - 60% x 3 sets

Matt: 125# Donna: 55#

Met Con - 3 rounds for time of:

200 m sprint

Matt: Subbed 250m Row: Donna subbed 100 Jump Rope

20 kipping pull-ups

Matt- 5:50

Donna - 7:34

Monday = Funday

Donna was busy with clients in Pittfield while I taught class at BizFit. Tonight was Clean and Jerk 1 x 7. Great work by all, with a nice PR from Trish with 100#.

Donna and I hit our Performance Menu workout.

Back squat - 90% x 2 x 2
Matt: 285# Donna: 155#

Snatch pull - 107% (of snatch) x 1 x 2
Matt: 165# Donna: 115#

Press - 80% x 4 x 4
Matt: 120# Donna: 60#

Weighted GHD sit-ups - 3 x 10 Matt + 20#
Russian twists - 3 x 20 Matt + 10#

Sunday - A day of rest :-)

After a busy week today is a well deserved rest day. We are going to get some rest, eat well and catch up on some reading.

Saturday - Heavy Singles and some Gymnastic Skills

Today was a bit of a mix. This morning was a gymnastics skills session at BizFit. The focus today was handstands. Some nice efforts, with Jason showing a huge improvement in shoulder strength from last month. Thanks to James from CrossFit Boston for assisting with coaching and spotting. Next weeks skills session is Kettlebells so get ready to get your swing on.

Then it was off to Martins cafe for an amusing brunch of paleo and non paleo meals. Good times and good company, thanks guys.

Donna then headed to Simons Rock to instruct a strength class.

We met back at the gym to complete our heavy single day of our PM program. Neither of us was feeling that great after a busy week.

Snatch - Matt: 130# Donna: 60#

Clean & jerk - Matt: 185# Donna: 80#

Back squat - Matt: 295# Donna: 155#

Matt Back Squat

Nice artistic pic with a gymnastics ring as a surround

Glute-ham raises - 3 x 15
Ab work of choice - Skin the Cat 3 x 5

We are now an affiliate! MaD CrossFit

Matt and I now have our own affiliate. MaD CrossFit. What does that mean? We are listed on the affiliate blog just look under Massachusetts. You can also click on Ginger and she will happily take you there. We can also use the CrossFit name on business cards, t-shirts, blogs etc. Most importantly we can open our own box. We are planning on moving to New Zealand in the summer and finding a place to call home. In the meantime we love training our clients, teaching class and sharing our passion for CrossFit. We will continue to train at CrossFit Great Barrington until we are ready to head for New Zealand. We hope you visit our site and post your goal for 2009. Get strong, work hard and eat real food.

Thank you all for your support.