Nice day for a free class at MaD CrossFit

A quick catch up from the last couple of days. Over Head Squat 5x4 40,50,60,60kg then 3 RFT 10 Power Cleans 60kg and 15 Pull Ups 5:47. Yuk, turns out I misread the wod, should have been push ups not pull ups, now that makes more sense!

Then today we ran a Back squat Skills session at 10am and our first Free Intro Class at 11am. Look at MaD CrossFit for the details, but we were very happy with the turn out.

Can't beat Wellington on a good day!

Then Donna and I hit the MaD WOD for today:

Run 800m

21 Shoulder Press 60kg/135#

Run 800m

21 Push press 60kg/135#

Run 800m

21 Push Jerk 60kg/135#

Matt: 16:50 as Rx

Donna: 18:07 22.6kg/55#

We got the girls out for a walk by the river and are looking forward to a rest day tomorrow. We will probably end up at the gym working on the new big space.

Donna got her work permit this week and managed to fit in two massages today. So things are looking good on that front as well.

Pics of the new space......

Kiwi helps me blog

Paleo lunch, cooked chicken, nuts and diced apple :-)

The new space, lots of natural light

More space!

We are taking a different space in the building that we are in. This one requires a lot less of a tidy up and has a much higher stud. Let us know what you think.

We really don't like Karen...........

Today's workout from MaD CrossFit was Snatch 3 x 3 and "Karen" - 150 Wallball shots for time.
Both of us worked on technique, I spent a lot of time snatching from the hang position and working up snatch balances. I am trying to get better at getting under the bar!

60kg Snatch Balance

Then it was time for "Karen" we had forgotten how much this sucked.

A nice post Karen sweat angel!

Snatch 3 x 3
Matt: 40-50-60kg
Donna: 20-25-25kg
"Karen"
Matt: 11:17 20#ball/10' target
Donna: 10:58 14#/8' target

In other news we are getting a different space to expand into, much wider and better finished. Pics to follow tomorrow :-)

Damn Kilograms!

We are a day behind on MaD CrossFit so today we hit the CrossFit Total. We are still struggling to adjust to using Kilogram plates, the calculator got used a lot.

Squat!
Matt: 130kg/286lbs
Donna: 70kg/154lbs

Press!
Matt: 65kg/143lbs
Donna: 35kg/77lbs

Deadlift!
Matt: 160kgs/362lbs
Donna: 90/198lbs

TOTAL!
Matt: 355kg/781lbs
Donna: 195kgs/429lbs

We both went light today as we have not been hitting workouts on a regular basis. Still not a terrible effort. So with that out of the way we hit a met con that we will be using with our on ramp program.
For Time:
Run 200m
15-12-9
Squat
Push Ups
Body Rows ( subbed with Pull Ups)
Run 200m

Matt: 5:07
Donna: 6:44

Then home to break in the new lawn mower!

The bar is done!

More work at the gym today. The pull up bar is finished, I have to say I am pretty happy with the MasterKlamp system from Fletcher Steel. We now have 8 metres of bar, more than enough to start with. We also got the wallball targets up. We intend to put a stencil of the snatching kiwi in the middle of each.

Working on the bar and the finished product!

Looking pretty good now

Now time to work on the extra space. Not sure of the exact layout, we are still working through a few options.

Great that we can drive in, one possible layout

We are picking up some good stuff on TradeMe the NZ version of E-Bay. Kiwi has been helping :-)

Kiwi checks her watch list

New friends, helpers and our first WOD at the new box :-)

Back to the box this morning for more painting. We had some help today from Pearse, who came all the way from Palmerston North to lend a hand. He got in touch with us via the MaD CrossFit Facebook page.

Arnna also stopped by with her girls, luckily our girls like babies, they smell of food and poo!

Then time for a paleo late lunch of chicken, fruit and nuts before drawing some cards from the Hopper Deck and going with the 2 of Hearts - Cleans 5,4,3,2,1,1,1

Donna: 32, 34.6, 36.8, 40, 42.2

Pearse: 40, 50, 60, 65, 70

Matt: 40, 50, 60, 65, 70, 80

Pearse and Matt clean.

.

The box is looking pretty good now. Not too much more green to paint over and the pull up bar arrives tomorrow :-)


The girls are enjoying being home

Free at last :-)

We went and released the girls from their 30 day quarantine experience. Now they are making themselves at home and shedding hair everywhere :-)

On the road home and exploring the yard

Everything smells different and adding their own smells

Yesterday was more work at the gym. The massage room is ready for clients :-)

Painting and cutting, those plyo boxes are coming in handy

Just need some carpet for the floor

Bruce and Marilyn for Lis and Aimee