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!
Born - May 1979. Height - 5'8. Weight - 80kg). "Strength does not come from physical capacity. It comes from indomitable will." - Mahatma Gandhi
Friday, October 30, 2009
Thursday, October 29, 2009
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!
Tuesday, October 27, 2009
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!
Also went to the gym at lunch and banged out the FULL CFWU + some stretchin!
Monday, October 26, 2009
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.....
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.....
Sunday, October 25, 2009
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!
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!
Saturday, October 24, 2009
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!
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!
Friday, October 23, 2009
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!
"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!
Wednesday, October 21, 2009
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....
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!
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!
Tuesday, October 20, 2009
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!
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!
Wednesday, October 14, 2009
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....
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...
Monday, October 12, 2009
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.
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.
Friday, October 9, 2009
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.
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.
Monday, October 5, 2009
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!
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!
Sunday, October 4, 2009
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!
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.....
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.....
Thursday, October 1, 2009
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.
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.