29-Mar CrossFit WOD

Warm Up:
CFWU without OHS and Grav assisted pull ups.
Row 5min - 1100m

WOD:
Snatch 1-1-1-1-1-1-1 reps

Comments:
Worked on my OHS with a 15kg bar as it was straining my back. Stretched alot and then moved onto the Snatch with the 15kg bar. Recon I completed about 20 OHS and then 15 Snatchs to work on Tech.

EOW:
Claf/OH Swirls.

22-Mar BJJ

Good class last night, decent warm up and worked on getting to half guard.

Step In to sitting side half guard.
1. Right leg between theres.
2. Pull far leg over yours.
3. Sit into them and off to the side.
4. Grab leg and keep posture high.

In side guard to sitting side half guard
1. (Complicated to explain here) Tuck arm in close to you.
2. Change your body to the far side.
3. Grab leg and keep posture high.

Half Guard Sweep.
1. In side guard to sitting side half guard.
2. As they go to swap there grip
3. Grab foot sticking out and roll under them.
4. As there legs open, hook them in and pull them close to you.
5. End up on there back.

A few good rolls at the end, was happy with how things were going in the class too!

Decent night!

22-Mar CrossFit WOD

Warm Up:
Row for 5min 3/4 pace.

For Time:
1/2 mile Run
35 Pull-ups
70 Push-ups
120 Squats
1/2 mile Run

Time:

Comments:
I have jits later and didnt sleep to well last night, so dropped the normal workout to this above. Its called the Puppies version. I enjoyed it and wasnt too knackered for BJJ later that night!

20-Mar Tourist Sights and a long walk!

Went into the city center and did a few tourist items. All in all a visit to the Zoo, jail and a few other desitanations....racked up 10miles!

Was tired when I got home, good day out!

19-Mar CrossFit Football WOD

Warm Up:
Full CFWU (Grav assisted pullups)

WOD:
Perform 2 Power Cleans and 2 Strict Chin Ups on the minute for 15 minutes.
*For every rep not completed, perform 1 burpee

Comments:
Weight on the bar was 40kg, this was due to my LACK of TECKERS! I dropped the first attempt at 60kg and the whole gym had a stare...so dropped the weight to make sure that I did it correct! good workout, i liked it!

EOW:
Calf/Push-ups/Swirls

16-Mar BJJ

Good tough class tonight, was shattered after the warm up....legs were like jelly big time!

Then rolled with the Ginja Ninja and he tried to rip my arm off!

Didnt do much tech, we did a half guard to anaconda choke in the middle:
1. Side control, hand around the collar and under neck.
2. Scout hips back towards the head and trap the arm.
3. stay on top of the arm and move around
4. rap up arms and choke!

Finished with 4 tough rolls and was done.....glad to be back.

15-Mar BJJ Class

Decent class, we did some soft rolls then moved to guard passing.

We then worked on knee ride:
1. Knee ride, as they turn in, hands on mat above head and switch to other side.
2. Knee ride, as they tuen in mover around the head, one large step and then adjust!
3. Knee ride to mount.
4. Mount arm bar, as they push up, hands on the chest and hug and fall as leg goes over.
5. Knee ride, shin into arm pit, hand over on mat and leg over face and fall back to finish.

A few rolls and then all done. Back is a little weak so only rolled 2-3 rounds.

15-Mar CrossFit WOD

Warm Up:
Full (Grav Assisted Pull Ups)

WOD:
Shoulder Press 3-3-3-3-3-3-3

Comments: 20kg-40kg-45kg-50kg-50kg-40kg-40kg
My shoulder press is weak and need to work on this. Decent work out. Legs were a little weak still from Friday...lol!

Overhead Swirls - 25kg.

14-Mar Marcus Davis Seminar

One of my favourite fighters was in our gym showing us how to be a better MMA fighter, wasnt training to went along to say hi as I trained in his gym in Bangor before. Nice lad, was looking like a good session before I legged it!

12-Mar Crossfit WOD

Warm Up:
Full CFWU (Grav Assisted) no squats!

WOD:
Ten rounds for time of:
135 pound Deadlift, 10 reps
10 push-ups

Comments:
Really tough session, nackered and legs were like jelly! had some grip issues too....surprised at that...need to work on it!

Time: 20.20

9-Mar BJJ

Right, good class tonight....got a little mashed by the Ginja Ninja and had some burns on the old face! CHEERS MATE!

We did some takedowns and follow into Arm Bars.

1. Side trip and knee in arm pit and fall into arm bar.
2. Side trip knee into arm pit, post out over guy and cross leg. Arm bar or fall into arm bar.

Arm Bar finishs.
1. Rotate arm in forward towards head and then full back with power.
2. Leg into arm to break.
3. Posture hold arm back with one arm over onto your knee. other arm goes under chin and far lapel. Then bring foot over head and choke!
Remeber: Always keep leg over head to control person.

Arm Bar from takedown.
1. they go for side take down, change grip from elbow to around the arm.
2. Knee on hip and fall back.
3. Pull them into you and whip other leg over head.
!!ANIMAL!!

Ended up with a few rolls, good sesion!

8-Mar BJJ

Went to my first class tonight, we just wamred up and then worked from harness control on the back and both hooks in where you tie up there legs and control them at there knees.

We drilled the following:
1. Rear Naked Choke
2. Collar Choke, high thumb inside lapel then cross over to other lapel. Both hands over the shoulder. Breath in and pull back to choke.
3. Collar Choke, high thumb inside lapel, turn to the opposite side of the arm and scoot out. move your hook across the body and grab the GI pant at the knee and straighten you body.

A few rolls and all good. Decent session.

8-Mar CrossFit WOD

Warm Up -
Full (grav assisted pull ups)

WOD -
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Comments -
Overhead squat 15kg(F)-0-0-0-0 reps:
Front squat 15kg-35kg-35kg-45kg-45kg reps
Back squat 45kg-65kg-85kg-95kg-95kg reps

Back was really stiff, felt like it was going to tear something on the overhead. The others were ok and think I could have gone harder.

Finished with: Overhead swirls + Calf Raise + Sit Ups.

7-Mar Day 1

Went to a concert and was uncomfortable due to a belly and tight jeans!

Put in over 14,000 steps from walking to and from and had a good diet and no crap.

This is the start and I am sick of feeling like this, im back to 81.7kg and was 74kg in OCT after all my hard work to get from 83kg....

So Day 1!