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.
Tuesday, September 29, 2009
Monday, September 28, 2009
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.
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.
Sunday, September 27, 2009
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!
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!
Saturday, September 26, 2009
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.
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.
Wednesday, September 23, 2009
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.
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.
Friday, September 18, 2009
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!
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!
Wednesday, September 16, 2009
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 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.....
Tuesday, September 15, 2009
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!
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!
Monday, September 14, 2009
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.
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
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
Friday, September 11, 2009
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!
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!
Thursday, September 10, 2009
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!
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!
Tuesday, September 8, 2009
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
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
Monday, September 7, 2009
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!
19:42
Scaled the burpees to 15……was shattered after that!
Friday, September 4, 2009
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)
11 Rounds
more tired than muscle failure!
(just spotted my mate did 10 in just over 13min)
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