Warm Up:
Row 5min
WOD:
5 Rounds of the following - 5 Deadlifts 100kg & 200m Run & 15 Pull Ups
Time: 18m55s
Comments: This was modified from the origional. Well tired after a long weekend!
Good session, was tired and felt good when I was done. Think its one to be done again.
Monday, May 31, 2010
Friday, May 28, 2010
28-May CrossFit WOD
Warm Up:
5min Row 3/4 Pace 1100m
WOD
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
12.5kg pound Thruster
Pull-ups
Time: 10:38
EOW: Hammer Curl(12.5kg)&Push Ups 10*3
Coments: Good workout and tough too! My tech was a little poor for the first set, but all better in the second and third. Defo think I can do a sub 9:00!
5min Row 3/4 Pace 1100m
WOD
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
12.5kg pound Thruster
Pull-ups
Time: 10:38
EOW: Hammer Curl(12.5kg)&Push Ups 10*3
Coments: Good workout and tough too! My tech was a little poor for the first set, but all better in the second and third. Defo think I can do a sub 9:00!
Wednesday, May 26, 2010
26-May CrossFit WOD
Warm Up:
CFWU
WOD:
Clean and Jerk
1-1-1-1-1-1-1 reps
(40kg-50kg-55kg-55kg-50kg-45kg-45kg)
EOW:
Swirls&Push Ups&Standing Raise-10*3
Comments: Legs were a little stiff this morning and I have Jits later, so hoping they last! 40kg-50kg-55kg-55kg-50kg-45kg-45kg. Nice workout, was stiff going to bed!
CFWU
WOD:
Clean and Jerk
1-1-1-1-1-1-1 reps
(40kg-50kg-55kg-55kg-50kg-45kg-45kg)
EOW:
Swirls&Push Ups&Standing Raise-10*3
Comments: Legs were a little stiff this morning and I have Jits later, so hoping they last! 40kg-50kg-55kg-55kg-50kg-45kg-45kg. Nice workout, was stiff going to bed!
Tuesday, May 25, 2010
25-May Sprint Class & BJJ/Judo
So 'put up of shut up' mentality is still in effect.
Deceided to make the fight teams sprint class with the Ginja Ninja in charge.
Went like so:
1600m x 1
800m x 2
400m x 4
200m x 6
Comments: Decent rest in between, each round it dropped a little. Struggled on the 400m and above distances, was competive on the 200m!
BJJ/Judo Class was next, did an hour of the class and had to leg it. Good soft rolling and then we did guard passing and work on a sweep from half guard. My flexability was poor and stuggled with the sweep.
Tough 2 hours, but well worth it and impressed that I lasted.
Legs are like jelly as I sit here to write this ;)
Lets keep it up!!!
Deceided to make the fight teams sprint class with the Ginja Ninja in charge.
Went like so:
1600m x 1
800m x 2
400m x 4
200m x 6
Comments: Decent rest in between, each round it dropped a little. Struggled on the 400m and above distances, was competive on the 200m!
BJJ/Judo Class was next, did an hour of the class and had to leg it. Good soft rolling and then we did guard passing and work on a sweep from half guard. My flexability was poor and stuggled with the sweep.
Tough 2 hours, but well worth it and impressed that I lasted.
Legs are like jelly as I sit here to write this ;)
Lets keep it up!!!
Monday, May 24, 2010
24-May CrossFit WOD
CFWU:
No Squats
WOD:
Back Squat 5-5-5-5-5 reps
EOW:
Swirls+Push Ups 10*3
Comments:
60kg-80kg-90kg-80kg-60kg. Good tech and got low. Legs are a little jelly. Roll on Jits later....
No Squats
WOD:
Back Squat 5-5-5-5-5 reps
EOW:
Swirls+Push Ups 10*3
Comments:
60kg-80kg-90kg-80kg-60kg. Good tech and got low. Legs are a little jelly. Roll on Jits later....
Sunday, May 23, 2010
Friday, May 21, 2010
21-May CrossFit WOD
CFWU:
2 rounds of the CFWU
WOD:
400m + 20 push ups + 400m + 20 push ups + 400m + 20 push ups + 400m
Time: never timed it....pants!
Comments: Good workout, supposed to be 50 squats, but was worried about time so moved to push ups.
2 rounds of the CFWU
WOD:
400m + 20 push ups + 400m + 20 push ups + 400m + 20 push ups + 400m
Time: never timed it....pants!
Comments: Good workout, supposed to be 50 squats, but was worried about time so moved to push ups.
Friday, May 14, 2010
14-May Steps Run.... First Attempt!
Right, so have a 10kg weight vest and used it when walking with the little lady.
So the plan is to runs some steps in the stand of the racecourse next to work with it in.
So will count the steps, recon its 30-40 in total and plan on doing 10 reps!
Will keep ya all posted!
So the plan is to runs some steps in the stand of the racecourse next to work with it in.
So will count the steps, recon its 30-40 in total and plan on doing 10 reps!
Will keep ya all posted!
14-May CrossFit Football WOD
Warm Up:
Row 3/4
Complete 5 rounds of the following:
3 Clean Pulls
3 Power Cleans
3 Push Press
3 Push Jerks
3 Good Mornings
EOW:
Swirls/Standing Raise.
Comments:
(pre-WOD comment: May lower the rounds on this....yet to be seen ;) )
Good workout, just lifted 45kg as wanted to ensure that my teckers was good. Could have lifted more. Will do in future. Legs were a little wobbly after, so all good!
Row 3/4
Complete 5 rounds of the following:
3 Clean Pulls
3 Power Cleans
3 Push Press
3 Push Jerks
3 Good Mornings
EOW:
Swirls/Standing Raise.
Comments:
(pre-WOD comment: May lower the rounds on this....yet to be seen ;) )
Good workout, just lifted 45kg as wanted to ensure that my teckers was good. Could have lifted more. Will do in future. Legs were a little wobbly after, so all good!
Tuesday, May 11, 2010
10-May BJJ
Over to BJJ last night for an hour, good warm up then we drilled the following:
1. Butterfly guard triangle
2. Butterfly guard armbar
3. Closed guard armbar
Then we rolled and rolled!
Was tired tonight, though CrossFit WOD and some decent drills and was shattered at the end!
1. Butterfly guard triangle
2. Butterfly guard armbar
3. Closed guard armbar
Then we rolled and rolled!
Was tired tonight, though CrossFit WOD and some decent drills and was shattered at the end!
Monday, May 10, 2010
10-May CrossFit WOD
Warm Up:
CFWU
WOD:
"Jerry"
For time:
Run 1 mile
Row 2K
Run 1 mile
Time: 24m25s
Comments: WOW, that was well harder then it looked. I can do 5k in about 19min, but with the warm up in front it took the legs out from under me for the last mile! The Row was the hardest, just couldnt break the first 1k quickly!
Love the WOD to be honest, recon this will appear again!!!!!
CFWU
WOD:
"Jerry"
For time:
Run 1 mile
Row 2K
Run 1 mile
Time: 24m25s
Comments: WOW, that was well harder then it looked. I can do 5k in about 19min, but with the warm up in front it took the legs out from under me for the last mile! The Row was the hardest, just couldnt break the first 1k quickly!
Love the WOD to be honest, recon this will appear again!!!!!
Saturday, May 8, 2010
8-May Long Walk....
Well this was going to be the usual 10miles in and out of town, but got cut a little short, not sure how far we did, maybe 5miles!
Need to get out there more and use the weight vest I got ;)
Need to get out there more and use the weight vest I got ;)
Friday, May 7, 2010
7-May CrossFit Football
Warm Up:
CFWU
WOD:
2 x 100 Meter Sprints (rest 45 secs between efforts)
Rest 45 seconds then...
4 x 50 Meter Sprints (rest 30 secs between efforts)
Rest 30 seconds then...
8 x 20 Meter Sprints (rest 15 secs between efforts)
EOW:
Inner and outer thigh, need to improve my guard strength.
Swirls to finish.
Comments: Tough session even with the short distances! did a bit of stretch, hope it was enough ;)
CFWU
WOD:
2 x 100 Meter Sprints (rest 45 secs between efforts)
Rest 45 seconds then...
4 x 50 Meter Sprints (rest 30 secs between efforts)
Rest 30 seconds then...
8 x 20 Meter Sprints (rest 15 secs between efforts)
EOW:
Inner and outer thigh, need to improve my guard strength.
Swirls to finish.
Comments: Tough session even with the short distances! did a bit of stretch, hope it was enough ;)
Wednesday, May 5, 2010
5-Apr BJJ No-Gi
Went over for some No-Gi tonight, good session. Was only a hour long, but was good rolling.
We worked on the sweep from butterfly guard, then into pining shoulders with legs and finishing with Arm Lock, wrist lock, straight arm bar, kimoura and then triangle. Ensure to grab shoulder as you roll. Then grab shin before locking it up.
Then we rolled for a few rounds and then home time.
MMA was on and the thoughts of doing a fight are still there. A few lads were asking why I dont join in.... soon ;)
We worked on the sweep from butterfly guard, then into pining shoulders with legs and finishing with Arm Lock, wrist lock, straight arm bar, kimoura and then triangle. Ensure to grab shoulder as you roll. Then grab shin before locking it up.
Then we rolled for a few rounds and then home time.
MMA was on and the thoughts of doing a fight are still there. A few lads were asking why I dont join in.... soon ;)
5-May CrossFit WOD
Warm Up:
Row 3/4 pace for 1100 meters.
“Barbara lite”
Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Time: 22:48
Comments: I have jits later, so moved this to the 'Lite' version! Still tough session.
Row 3/4 pace for 1100 meters.
“Barbara lite”
Five rounds, each for time of:
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
Time: 22:48
Comments: I have jits later, so moved this to the 'Lite' version! Still tough session.
Tuesday, May 4, 2010
4-May BJJ/Judo
We worked on the stuff that we saw at the seminar on Saturday:
Darce from bottom in half guard:
1. outisde leg, get hook in.
2. square hips on the bottom.
3. kick leg and hips out.
4. arm across chin, up and hook neck.
5. arm under hips, out far side and pull them into you and close choke.
Half guard escape under.
1. hand in and over leg close to ass.
2. switch hips and drive arm to the roof.
3. turn over and under
4. bring other arm in and under leg, not over.
5. they sit back, pull back and come up on top/ they sit forward them come out back, keep leg hooked, take back or grab other leg and drive.
Choke from butterfly:
1. Kick leg out, hook back of neck.
2. arm under neck and grab on wrist.
3. keep body over head to stop him coming up.
There was a arm bar in there too ;)
Then we rolled and at the last roll, it was near puke time! Need to up the cardio....lack of a dinner before may have been an issue!
Darce from bottom in half guard:
1. outisde leg, get hook in.
2. square hips on the bottom.
3. kick leg and hips out.
4. arm across chin, up and hook neck.
5. arm under hips, out far side and pull them into you and close choke.
Half guard escape under.
1. hand in and over leg close to ass.
2. switch hips and drive arm to the roof.
3. turn over and under
4. bring other arm in and under leg, not over.
5. they sit back, pull back and come up on top/ they sit forward them come out back, keep leg hooked, take back or grab other leg and drive.
Choke from butterfly:
1. Kick leg out, hook back of neck.
2. arm under neck and grab on wrist.
3. keep body over head to stop him coming up.
There was a arm bar in there too ;)
Then we rolled and at the last roll, it was near puke time! Need to up the cardio....lack of a dinner before may have been an issue!
Saturday, May 1, 2010
1-May Rodrigo Medeiros Seminar
Boss was back in town, here are a some titles won by Rodrigo Medeiros
4 Times Gold Medalist in Pan-American Tournaments (95/96/2003/2004)
3 times Brazilian Jiu-Jitsu Champion (93/94/95)
Champion of US Open (97/98/99)
International USA Champion (98/99/00)
Skirmish Grappling Champion (98)
4 times Rio de Janeiro State Champion (92/93/95/00)
Medal Bronze in The Abudhabi World Tournament (98)
1st Place World Championship 2001
Atlantico Sul Cup Champion (90/91/92/93/94)
Bronze Medal Pan-American 2005
Great day, gi and no-gi!
Also huge moment as my boy Dave got a purple belt, so finger out for me and catch up time!
4 Times Gold Medalist in Pan-American Tournaments (95/96/2003/2004)
3 times Brazilian Jiu-Jitsu Champion (93/94/95)
Champion of US Open (97/98/99)
International USA Champion (98/99/00)
Skirmish Grappling Champion (98)
4 times Rio de Janeiro State Champion (92/93/95/00)
Medal Bronze in The Abudhabi World Tournament (98)
1st Place World Championship 2001
Atlantico Sul Cup Champion (90/91/92/93/94)
Bronze Medal Pan-American 2005
Great day, gi and no-gi!
Also huge moment as my boy Dave got a purple belt, so finger out for me and catch up time!
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