21-Dec CrossFit WOD

Squat Clean 1-1-1-1-1-1-1

Comments - Worked on TECH for all of this WOD, did the 20k bar for about 20 lifts then went to 30k and then 40k! Have to admit was worried about this one, but got on well. Looking forward to the next time cleans come up.

Warm Up - Full with GRAV for the pull ups. So OH Squat, Sit Ups, Pull ups, Dips and Back Raises...15x3! just need to drop the weight off the pull ups quick smart!

EOW - Curl bar and over head swings with 25k plate!

19-Dec Home fun...

Walked into town from my place with the little lady, was about 6-7k!

Then it was 5 rounds of 5 chin ups and 10 push ups.....all good for a home WOD!

16-Dec CrossFit WOD

CFWU(full with GRAV help for PU & Dips)

WOD: Back Squat 3-3-3-3-3 reps

EOW: 25kg overhead swirls @ 40kg Bicep bar curls...yes curls!

Comments: 80kg-90kg-100kg-105kg-107.5kg, could hace gone 10% harder I recon, last set were tough, but was more working on tech and nice weight on this one!

15-Dec Jits & Judo

Class last night was just some practice on Judo and sparring, got my right arm stuck in a GI and twisted my tricep....not nice!

Then did some Jits, wasnt feeling too hot to be honest, didnt last too long....we worked on Guard posture again and not getting tied up and trying to trap an arm!

14-Dec CrossFit WOD & Soccer Training

Was strapped for time at lunch today...so banged out the full CFWU and then some overhead 20kg spins.

Then it was soccer match for an hour that night, just some cardio, nothing too crazy!

10-Dec Jits Class

Usual class tonight, good warm up and then worked on guard posture and also the 'Chicken Wing' guard pass!

Posture:
1. Back on heels, not stright up.
2. Head up
3. Grip belt or pants and collar of the GI.
4. ensure good balance and strong base!

Chicken Wing:
1. Pin arm, start to pass under there body to your other hand.
2. As you pass the arm, tripod your body, standing and head down as you pass arm.
3. Pull guy off the mat and up, then use that arm to open guard and push knee to mat.
4. Drop guy on the shoulder of the tied arm, then knee over open leg
5. Cross your other legs as you pull the other out to ensure they dont get half guard.

Wonder if anyone can read this and actually understand it??? ;)

Good class!

9-Dec CrossFit Football WOD

30 Bench Press @ Body Weight
then...
10 x 40 yard sprints (15 seconds rest between sprints)
then...
30 Bench Press @ Body Weight

Time: 18:36

CFWU: Row 3/4 for 5min

Comments: was worried about the weight, so droped it to 85% for the first 30, then 70% for the last 30. The running was fine in the middle, but the first lifts were tough and then the last ones werent heavy enough! Best bet would have been to go 80% of BW for the two sets! Live and lern!

8-Dec Judo & Jits Training

Last night I went to Judo & Jits Training, first one back in a while.

The warm up for Judo was good, then we practed a throw....dont ask me about the names of these!

It was the usual collar and sleave grips, as he steps back with the outside leg, you hop inside with your left leg and spin your right across his right knee and finish the throw. Was very good.

I did cop that im really one sided in Judo, I got opposite grips on a lad when we were practicing and was LOST!

Jits, we worked on posture in guard for all of the night. Just to keep a good base and not be sucked in. Stay back on heels, head back, arms at length to keep them from coming up.

Then it was a round or two and done, got a sweet anaconda coke on anther blue belt, was well happy!

Great to be back!

7-Dec CrossFit Football WOD

As many rounds as possible in 15 minutes:

10 Supine Ring Pull Ups
10 True Push Ups

Warm Up: OHS, Sit Up, Back Ext & Samsom Stretch: 15 reps x 3 rounds!

Rounds: 10 complete

Comments: Alot harder than I though...the pull ups were done on a squat rack with the aid of a bench. The grip I used was without a thumb, as this is how we grab in some holds in BJJ!

6-Dec Update....

Well life has its way to change in a blink of a eye and its been that crazy!

My prayers are for my family at this time....

So my weight aint the worse its been, but I aint been in the gym in so long. Its time to get back in and back to the work of weight cuting and also getting ready for the Europeans...

Startin the 7th of Dec...

27-Nov CrossFit WOD

Deadlift 1-1-1-1-1-1-1 reps

CFWU - Full used gravaton for the pull ups and dips!

Comments: 90kg-100kg-110kg-120kg-122kg.5-122.5kg-122.5kg decent workout, can tell its been a while!

23-Nov CossFit WOD

“Fran”

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

CFWU: OHS/Push Up/Sit Up/Pull Up/Dip/Samson Stretch!
(Going to use the gravatron until I get back into the Pull Ups & Dips!)

Time: JOKE.....did the full CFWU and was a little shattered, so onto the WOD....mare, did 15kg(33lbs) thrusters and only 5 pull ups for it....MARE!

22-Nov Update...

Well this is the worst month in history, not to go into much detials, my prayers are with all who need them!

My training has been crap, one one class in a few weeks. Neck and knee are ok now and should be back on track this week.

I have to travel to England on a one day trip for work on Tuesday so training will be missed...

The Irish Open was on today, not sure about the attendance etc, but a little gutted that I wasnt ready for it. All my fault to be honest, but that the way it is!

Next goal is the Europeans in January. My college soccer team breaks this week for the winter and doesnt return till after the europeans, so should be able to get another session or two in before the weekend!

My weight it poor, 79kg and thats from pure lazy, no gym time for crossfit and jits etc!

Roll on tomm and back to start again...will update the heading with my new goals...what it used to say:

Me - 30, 5'8.

Weight loss - 82.5KG to 77.7KG (2nd Nov)

BF - 22%(14th Sept).

Goal - 72KG

Now what it says:

Me - 30, 5'8.

Weight loss - 79.4KG to __._KG

BF - 22%(14th Sept).

Goal - 72KG (European BJJ Championships - 20/21Feb2010)

13-Nov CrossFit Football WOD

On the minute:

Sprint 110 yards on the minute for 12 minutes.
*Start the clock. At the top of every minute sprint 110 yards.

Warm Up: Usual CFWU

Comments: Hard work, though this was going to be easy enough but it wasnt ;)
(I did trow in a few over heads with a 20kg between laps!)

12-Nov Weight Update....

Im 78kg and a little at the crossroads. The next comp is the 22nd of Nov and 9 days away, could I make it to 74kg for the comp? prob....think its worth a try!

Another comp on the 5th of Dec, but no-gi....so its 75kg on the day, so easier to make!

Will keep ya posted.....

11-Nov CrossFit WOD

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

Warm Up: Row 5min 3/4 Pace

Rounds: 16 Complete!

Comments: Good sesion to be honest, I like this one!

10-Nov Jits....back training!

Neck and knee felt better to went back training last night, didnt do the Judo for the first hour.

We worked on chokes from closed guard:

1. cross inside collar grip and then as they posture up slide in under the far side with at least thumb to elbow. Movve hips to make room to move your arm.

2. same first hand grip, keep the guy down and move free arm to opposite shoulder. Get a grip, as they posture up, place hand accross underside of the neck and choke.

Both cokes are closed guard and always knees to elbows and elbows to floor.

3. One opf the lads showed me that if the guy uses opposite arm to bloke the choke, place leg on hip and open out for the Arm bar!

The it was rolling and more rolling.... good to be back!

Next comp is the 22nd of Nov, just going to train and enter, not worried about the weight this time!

9-Nov CrossFit Football WOD

Another bast from the CrossFit Football WOD website, do like to mix them a little! As many rounds as possible in 12 minutes of: Sprint 100 yards 5 Pull Ups (was 10) 10 Push Ups Warm up - Row 3/4 pace 5 min Rounds: 10 

8-Nov Update.....

My neck and knee have been in a bad way since last week, not training or anything done, just been sitting around and eating junk and its a little depressing to be honest! Im around 78kg and to think I was 74.6 this time last month and rearing for the dublin open....now the Irish Open is on the 22nd of Nov and iv half arsed training and gym and weight watching for a few weeks!

So today, woke up and decent breakfast, had a white roll for lunch....bad idea and then pizza for dinner, worse idea!

What to do today? No idea so walked into town with the little lady, 6k in and 6k out, bit of a wander around in the shops, so in total about 13k!

So the push starts tomm, going to get it going again!

3-Nov Soccer and Bike!

Back on the bike, covered about 12k in total last night going to and from my two soccer training session last night. Soccer was warm up, stretch, sprints for 35min, shuttles up a hill. Then game on astro for 45min. Then back on the bike to hit UCD to coach the girls. 

2-Nov CossFit WOD

Five rounds for time of:

40kg pound Snatch, 3 reps
40kg pound Back squat, 15 reps
Run 400 meters

Time - 16.02min

Warm Up - 5min on the rower at 3/4 pace

Comments: Could have gone faster at the start, my snatch tech is so poor!

1-Nov Update....

Well what a bad weekend, did nothing at all and ate like I never saw food in my 30 years!

Pizza and more pizza and that was the healthiest it got.

So enough is enough, so its back on the watch what I eat food buzz and get back to training big time!

30-Oct CrossFit WOD

Back Squat 5-5-5-5-5 reps

CFWU - usual, but no squats!

Back Squat 60kg-80kg-90kg-90kg-90kg reps

Comments - all good, should have upped the weight a little more from the start! Recon I will start at 80kg from now on!

29-Oct Knee Update

Its not too bad, the hamstring into the back of my knee was a bad way....but seem ok! just rest and no jits tonight!

27-Oct Judo and Jits....

I got trown last night and jarred my left knee....felt week when I walked on it so rolled in jits for 20min and deceided to pack it in...

Also went to the gym at lunch and banged out the FULL CFWU + some stretchin!

26-Oct Irish Open 22nd Nov

Right, the next local comp is the Irish Open on the 22nd of Nov. Weight today was 78kg so not the worst!

Want to start to cut the crap out now as the last few days before the comp the last time were hell(put some serious strain on the GF too, was moody, not eating and could only talk about BJJ....sorry baby....thanks for all the support too...I love you!).

So see how it goes, 4 weeks and countin.....

25-Oct CrossFit WOD

Deadlift 1-1-1-1-1-1-1 reps

3x10 Pull Ups

Warm up - CFWU

Close out - Row, 5 min

Comments - Deadlift 80kg-100kg-110kg-120kg-125kg(F)-122.5kg(New PB)-122.5kg(F)-120kg
Decent session to be honest, new personal best on the deadlift, had a grip fail on the 125, legs and back seemed ok!

24-Oct Clark Gracie Seminar

Today I went to the Clark Gracie Seminar, it was NOGI and good fun.

After a decent warm up, we worked on some drills to pass the guard quickly from 3 different positions.

Next it was takedowns with a wizzer and figure four on there head, we then added a sprawl and finished with a darce choke from that posotion.

Next was a darce choke when there passing the guard, hand on shoulder and head and then turn into them on the mat, push near arm up and past there ear, slide arm from head to lock up the choke! Good move!

Finally there was a sweep, tie up arm as they go to jump guard, then reach up grab body or belt, bridge and turn. Hold onto the arm to end up on top and in side control for kimura!

All in all decent day out!

23-Oct CrossFit WOD

Right, back on and no messing....

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Warm up - Row 3/4 pace

Comments - HARD AS HELL, went ballistic on the pull ups and then it was hard to get it back! Felt sick for during the squats..this was 100 times harder than I would have guessed!

21-Oct CrossFit WOD

Today was...

a full CFWU..

15 x 3 of the following:
OH Squat
Push Up
Sit Up
Back Raise
Pull Up
Dip
Samson Stetch

Then just did some standing calfs, inner and outher tighs and bicep curls...

really lazy today, bit of a joke after the CFWU....just coulnd get motivated....

21-Oct Judo & Jits

Training last night, only a few down.

Judo was grip fighting, showed one to lose the grip on the upper colar....grip the chest and punch away and pull head back. After that it was drop in for a mod-firemans lift!

Jits, again not many there, worked on posture in closed guard. Then drilled sweeps:
1. Tie up hand, grab opp knee, up on that shoulder with foot on mat and leg under armpit.
2. Same move, as they post out, grab arm and drive that side.
3. Same move, as they post out, grab arm and cirle around over head and move to omaplata.
4. Omaplata escape to turn in for triangle.
5. Triangle fail to arm bar.

Theres also a sneeky armbar from the open guard, its a pin the arm when you go on your shoulder. Need to firgure that out again!

20-Oct Update.....

Last week was a bit up and down, didnt hit Jits on Thursday and was away on Friday. Got some soccer in with the lads on the Saturday afternoon for an hour and a half and then thats pretty much it!

Last night, soccer training and it was 15min warm up, stretch and 40min of sprints and other running. We then played some ball for the end of it and I cheesed it to UCD for training with my other team.

This morning i got on the scales and it read 76.6KG, which was a surprise! I have used the bike a bit am eating what I want and still keeping the weight down.

So back in the gym for lunch today and then Jits and Judo later tonight!

14-Oct CrossFit WOD

“Nicole”

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Rounds: 6 complete

Comments: PU's were near 20 for the first 2, then late teens for the next two and last sets were 8 and 7....

14-Oct Jits Update

Jits was good, we did a warm up tech drill: 1. Mount, guy pushes up and you go for armbar. 2. Guy then does hitch hiker escape. 3. Then you move to omaplatta. 4. Guy then does roll escape and turn to gain mount. 5. Then you push up and go from the bottom. Good class, then just did some soft rolling. Last tech was a guy from BJJ Rev over from Chicago showed us a NOGI triangle set up: 1. Side control, knee into arm pit and leg alongside body. 2. Pin far arm. 3. Lean over, guy on bottom will turn in and come up. 4. Leg over into triangle. Weighed in this morning at 76.7KG. Was worried that I was heavier than that. Need to just watch it a little. Want to walk around at 72KG ish...

12-Oct CrossFit WOD

“Elizabeth”

21-15-9 reps of:
Clean 62KG
Bar Dips

Time: 10:29

Comments: I scaled this to 40kg to work out and also on technique. Could have gone heavier in the end, at least 50KG!

Warm Up: As usual.

EOW: Rowed for 5min, 3/4 pace.

9-Oct What A Week!

Training was a little off this week cause of the build up to the comp.

Tuesday was tough, but not many at the class, was expecting a blue belt that night too....but as there wasnt enough around it was put off!

Thursdays came, we worked on chokes from the back/harness position.

Then it was IRONMAN time and cant say that I enjoyed any of it. 15min of getting tapped and guys not letting go of the chokes....every 30secs or so a fresh guy hopped in. After 7-8min, I would have easily quit if I was able too! Low point was being held down and the lads biting my ear while someone tried to jab a broom where there shouldn't be one. 15min that felt like an hour!

I was shook afterwards, the feeling of getting choked and not being able to stop it wasn't the nicest feeling in the world and something that's not going to go away to easily to be honest.

I then got the usual whipping for the blue. Few handshakes and hugs later and it was all over, one Blue belt achieved.


Will I ever take part in an IRONMAN for a new blue.... no.

5-Oct CrossFit Football WOD

Back to the training......

The Volkswagen

21, 15, 9

Bench Press @ body weight
Pull Ups


Time: 14:24

Comments: MARE, did 6 reps of body weight and struggled, so dropped to 60kg for the rest. So tough WOD, was more tired as I thought!

4-Oct Dublin Open

I made weight at 10am, 75.65 in a GI!

Was about to eat and was informed that it was weighin on the mat, so had to wait for my division to start before I can be actually checked.

So was weighting for my division, Over 30's -76kg White belt.

Bout 12:45 got called onto the mat, walked out and the other comp walked out....with blue belts! My coach had put me in the Blue belt divison! Little shocked, but happy to get my belt.

Bowed to the other comp and we cliniched, I got good grips on him. He didnt seem to strong or willing to try and trow me, I made 3 attempts at trows and the final one we were both off balance and landed on our sides. I was on the bottom and he passed my guard. He stalled on top and I tried to sweep or move him several times, I then reversed and he pulled guard. I spent the last 2min trying to pass guard and not let him tie me up. He made 2 attempts to get a straight armbar, but neither were on. Then it was time.

Was pissed, didnt think he was much better than me, but still he won by 5 points to none. I was out and finished in 3rd place.

Final was pretty uneventfull, the guy who beat me went, got pulled into guard, then he struggled to pass guard, the other guy swept, then back into guard and won on points.

Good day out, could have done better, but was first comp jitters I recon!

1-4 Oct Cutting Weight!

So its the end of the training and the prep for the comp on the 4Th!

My weight is good, a littler heavier than I wanted to be at this stage but on the way down.

Steps I used to make the weight:
1. 2Gallons/ 6pints of water a day for the 6 days before the comp, 2 days before only 1gallon/ 3pints, day before....a minimal intake of any liquids!
2. No Carbs, strict for the the last week.
3. More cardio, less weights!
4. Dandelion Root, its a light Diuretic, starting taking this as dosage 4 days before.
5. Day before the comp was 75.7kg and needed to drop some more, I hit the sauna for 2x15min and dropped 0.7kg. The night before I put on a sauna suite and went walking for 2hours and dropped 0.4kg.

Comp day, woke up and weighted in at 74.6kg....so in a GI I was 75.9kg...just on the limit!

Prepared a feast of food for the comp to help put some fluid and food back into me after weigh ins:
1. Boiled eggs, great for protein!
2. Isotonic sports drink.
3. Breakfast bars.
4. Fruit
5. Water and lots of water!

Now off to the comp.....

30-Sept Run & Jits & MMA

Wednesday is usually a work from home day and a bit of a rest, but I need to keep the workout going to get the weight off.

So went for a run in full sauna suite at lunch time, just 30min to get my body working. Then it was light food, no carbs and loads of water.

I went to Jits then last night, it was 1.30min, but had some energy, so stayed for the MMA warm up...passing guard with strikes a few rounds, after about 30min I called it a day.

29-Sept Gym & Judo & Jits

So its serious cutting weight week....77kg today!

Lunch time in the gym was row for 10min and on the bike for 20min. I was stiff from the WOD yesterday and then I went and played soccer last night, so didnt want to go crazy just more losen up.

The it was off to Judo and Jits, more constant take downs, passing guard and then it was 8 x 5 min rounds, so was shattered after that.

Food was good, no carbs and drining about 2 gallons of water a day.

28-Sept CrossFit WOD

Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

Warm Up: 5Min Row 3/4 pace.

So this is how it broke down:
Bench press 10 - 8 - 8 - 8 - 8
Pull-ups 12 - 9 - 9 - 8 - 8
Back squat 12 - 9 - 9 - 9 - 10

Time: 19min approx (never stopped the watch!)

Comments: Prob could have gone harder on the initial two sets! Worked till a struggle on each and then moved on. Wasnt sure if that was the procedure to follow.

27-Sept CrossFit WOD

“Angie” (Scaled)

For time:
65 Pull-ups
65 Push-ups
65 Sit-ups
65 Squats

Time - 15.55.

Warm up: 5Min row 3/4 pace.

CardioEnder: 10min on TM, hill setting, 11kph, level 8 + 3min cool down.

Comments:
WOD was tough on the old pull ups, recon that the last 20 or so were less than complete fourm on the down, but all were chest to the bar. They took the majority of the time too!

26-Sept MMA & Jits

Got the all clear yesterday to make it back training....

So up early and over the the gym for an hour of MMA and then Jits!

Got the timetable messed up and it was MMA first.

Was good, decent warm up, then

1. Check kick and return 4 punches
2. Check kick and return 2 punches and a take down, work to a dom position!
3. Passing guard with leg kicks and strikes.
4. Mount and stay on for 30 seconds.

Jits next, just rolling and rolling....ended up dyin after 45 min, was under the weather still.

Good sweat was needed.

19-Sept Possible Swine Flu....

NIGHTMARE!

So from my last entry, I was shattered and didnt make training on Thursday the 17th!

I was exhausted, sinus issues, headache and a fever for over a week.

Didnt train at all and the comp is only around the corner...

My weight wasnt too bad to be honest, at the end of it I was 78kg so doing ok.

18-Sept CrossFit Football WOD & Training Update...

Well didnt make it to Jits last night, was shattered!

Was up at 6:30am as was coaching soccer in UCD from 7:30am to 8:45am, then working for the day.

Ended up crashing out at 5:30pm for an hour and would have been dead late for class. Prob a good thing as my left hand swelling is going down.

Todays WOD was from the CrossFit Football website.

CFWU, normal.

7 rounds for time of:

3 45KG Push Jerks
6 Pull Ups
9 Push Ups

Time was 8:48!

5min Row, 3/4 pace extra at the end as the WOD was quick.

Comment: could easy have done it sub 8min and with a heavyier weight!

16-Sept Crossfit WOD & Training Update...

Warm up:
15 Push Ups
15 Sit Ups
15 Back Raises
Samson Stretch

WOD:
Front squat
3-3-3-3-3 reps

How I did:
45kg-55kg-60kg-40kg-45kg

Comment:
SHIT, my tech was so poor on this, my grip was off due to left hand injuries and struggled with weight I should have been ok with....need to review the tech for this ASAP!

MARE!

Last night was Judo and BJJ, more of a conditioning class than tech. Judo was just working on trowing your partner and then the BJJ was rounds and rounds!

Smashed my left thumb too, so now my left so were now down to 3 working fingers.....

15-Sept On your bike.....

I bought a bike about a year ago and used it 4-5 times and then it got stolen....

So I bought a new one on Sunday, the plan is to cycle to Soccer training on Mondays and Thursdays.

Yesterday was day one, I cycled the 3k to Grazz training (my senior team), then 5k to UCD for my College Women's team then the the 2k home! So 10k in all, wasn't too hard and was just as quick as driving to be honest.

So next trip is Thursday morning, from home to UCD and back again.... 7:45 - 8:45!

14-Sept CrossFit WOD

“Barbara lite”

Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats


Will post time.....a little scared of this one....

Ok, so warm up was 5min on the rower at 3/4 pace!

Workout wasnt that bad, 15:52!

Think I could have shaved some time off it, did the first 3 in less than 8 min, then paced a little when should have gone harder.

14-Sept Body Fat Check...

To check my progress, I got my BF checked in the gym.

Weight - 78.8kg
Height - 5' 8in (68in & 173cm)
Age - 30

So it was the usual caliper check:

Bicep - 9
Triceps - 14
Sub scapular - 16
Suprailiac - 19
Total - 58

Body Fat - 22/23%

Guestimates.....
Weight of fat - 18kg
Lean Body weight - 61kg

11-Sep Update & CrossFit WOD

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

How I did:

Warm up was 5min on the rower, 3/4 pace!

Back squat - 85kg, 85kg, 95kg
Shoulder Press - 35kg, 55kg(fail), 45kg, 45kg
Deadlift - 80kg, 110kg, 120kg(PB)

Total = 120+95+45 = 260kg

Comment: Not too happy with the shoulder press, recon my tech was poor!


Good training this week, Tuesdays got some decent throws in Judo for the first time ever, then a hard Jits class. We worked on chokes on a turtle guard, first was stretch collar, sprawl and choke. Next was gap and take leg and roll into the hole and BOW and ARROW choke, then final was leg in and sweep to mount and tripod to choke! Finished with 30min of rolling and also a few hundred push ups, sit ups and squats!

Thursday, grip training, tough and was shattered from the offset, light rolling then starting with escape from knee on belly. We then moved to escape from harness, Wayne showed me a few escapes and movements to finish the arm bar. Then it was broken into groups and then match up to 8 points or sub. Good session in all.

I weighed in at 78.4 today...trying to break the 78 by early next week!

10-Sept Jits Only....

Was on the scales this morning and 78.8 was showing, yesterday I was 78.6, so all in all good!

Today will be Jits only from 7-9ish.

Yesterday, just went with my soccer team for a match, didnt get to the gym or even workout at home, just a rest day!

8-Sept Judo & BJJ

Tonight is Judo & BJJ out in www.teamryano.com so at lunch I hit the gym and do the CossFit Warm Up and stretch.

This is the usual for Tuesdays & Thursdays with the classes in the evenings.

CossFit Warm Up:

3 Rounds of the following
15 - Over Head Squats (empty bar)
15 - Push Ups
15 - Sit Ups
15 - Back Raises
Samson Stretch - 20 sec x both sides

7-Sep CossFit WOD

6 rounds for time of: Run 400 meters + 25 Burpees

19:42

Scaled the burpees to 15……was shattered after that!

4-Sep CrossFit WOD

Cindy - 5 Pull ups, 10 Push Ups, 15 Squats - Rounds in 20 Min!

11 Rounds

more tired than muscle failure!

(just spotted my mate did 10 in just over 13min)

28-29 Aug - Team Ryano MMA/BJJ Weekend..

Well back to the scene of the crime, or to where it all started!

Was a good weekend, format was:

Saturday:
MMA - Take Downs, Kicking Downed man, GnP basics!

Judo - A few different options there

BJJ - Sweep from spider and then onto side control and defensive sweeps!

Ended the day with an hour of rolling.....

Ended the night with a few hours of SOL & Lemmon....

Sunday was too rough to train, ate breakfast and called into my Aunt that lives in Galway.

15-24 Aug Summer Holiday!

Right, my sister lives in Tenner-Reef with my Godchild, so its time to go on holiday with the little lady for a few days!

(Ended up doing Aqua arobics in the pool a few times!)

14-Aug CrossFit WOD

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. 7 Complete Rounds 

10-Aug CrossFit WOD

Three rounds for time of: 500M Row, 21 burpees, 400m run 16:16

5-Aug Little Finger F**KED!

Wednesday Monrning....So judo and bjj were on last night and all was good, trained hard and came home ate a snack and went to bed...

woke up with a clown baby finger, it was really swollen and bruised and I couldnt bend it!

the little lady is basicially trained as a paramedic, so first thoughts was a fracture! Wrapped it up and went to work, didnt go to the gym the next day but went back will go back training on the Thursday!

27-Jul CrossFit WOD

6 x 40kg Push Press, 9 Dips & 12 Push Ups in 20min

9 Rounds

Arms are in bits, went to fast on the first 3 sets……

22-Jul CrossFit WOD

80kg Deadlift x 5 + 10 Burpies

7:08

Could have lifted more, go over tech for the lift.

21-Jul CrossFit WOD

500m Row 30KG 21 shoulder press, 500m Row 30KG 21 Push press 500m Row 30KG 21 Push jerk 500m Row

14.51

Paced myself early on the row, last set of push jerks were more like push press...

13-Jul CrossFit WOD

400meter 20squats 10 pull ups x4

16:48

Tired, very tired.......

10-Jul CrossFit WOD

Fran - 21, 15, 9 17kg DB thrusters & pullups

12.59

Pull ups tech were poor for the last set!

Food & Supplement's

I went to a diet and nutrionist over a year ago and was informed a few things, I dont digest sugars and carbs very well and my body has lots of metals in it.

I was told to take several supplements and given a new diet! I stuck to it for a few weeks and then went back to my old ways and put it all back on.

So whats new now, well I will give you some examples of a daily food intake:

Breakfast:
100ml of warm milk and 2 egg whites, wisk for 30sec's and drink!
Pint of water, 2 tablets of FLAMEOUT & 1 Optimum Amino 2222.
1 Desert spoon of Cold Live Oil High Strength.

Snack:
Natural yogurt, approx 8 blueberries, 4 blackberries and 4 rasberries.

Snack before lunch:
1 Pear

Lunch:
Salad - Lettuce, brocco shoots, mung bean sprouts, chick(not processed, cooked the night before), tomatos, small amount of Cheese & Peanuts
Pint of water and 2 tablets of FLAMEOUT & 1 Optimum Amino 2222.

Dinner:
Several options, so here is a few....
1. Steak, garlic salt, cheese, brocoli and asparaghus(some margerine for the greens)
2. Chicken wrap, Cheese, garlic salt
3. Burgers, garlic salt, cheese, brocoli and asparaghus
1 Desert spoon of Cold Live Oil High Strength & 1 Optimum Amino 2222.
Also Green tea, ususlly when I get to work and before I go to bed.

Also before a Jits/Judo class or CrossFit WOD, I take BSN No-Xplode, just one scoup 30min before training with water and then 1 scoup of BSN Cellmass with water straight after.

I am a creature of habit when it comes to food and usually have no problems eating the same meal over and over again, the salad at lunch is still good and I have been eating it for WEEKS, some people in here are sick of seeing it!

I have cut out all choc from the diet and also crisps and fizzy driks. I have 2 saving graces here, I have the odd bottle of Red Lucozade Sport and TicTaks....cant be perfect all the time!

The Start....

Well where to start, I have been training in BJJ for a few years now and to be honest very half assed! A friend of mine was doing TKD and heard about it, got into it and was at me to take it up, I was doing KickBoxing at the time and didn't like the idea of rolling around with a sweaty guy......

So what changed, well I there was a MMA/BJJ training weekend in Galway, about 4 years ago now and I wanted to go away with the boys, so I took a NO-GI class in Loughlinstown and loved it! The weekend was great and made me want to train in BJJ. I ended up joining Next Generation under Dave Jones.

I am a qualified soccer coach and that takes up a lot of my time, KB & BJJ were really summer for me and didn't get a chance to train all year round. I ended up giving up KB and only training a bit in BJJ. I stopped playing soccer and just kept up the coaching, to be honest the playing soccer was half assed too.

That's the background done and briefly up to date....so where are we now...

So now im 30, just turned this year and things I suppose have changed. I am 5' 8 and 82.5KG and last time I check my body fat was 20% (I was meaning to start this blog at the same time as my training to map my goals and successes, but that was again half assed....so HERE we go!)

I moved clubs to Howth, its about an hour away from where I live, but I wanted to train in the GI, so I travel out on Tuesdays for 7-9 for Judo & BJJ and on Thursdays from 7-9 for BJJ!

Well the same mate who told me to get into BJJ trains in CrossFit and has been on at me to stop doing the same weight programs in the gym, well guess what....I finally listened and I have been doing it for 2months now and yes, I love it!

Ok, so we know I train in BJJ and CrossFit.....so this is the blog....

I want to compete at a high level in BJJ and use the CrossFit to improve my general fitness and strength. Also, my correct weight should be <75kg....during my height of soccer and KB I was 72kg....that seems a long way off now!

So lets start....