30-Jun CrossFit Football WOD

WU:
Row 10m 3/4 pace 2150m

WOD:
Deadlift 5 to improve RM & 70% 10 Reps
Strict Chin Ups 3 x 5 full slow reps

EOW:
Bicept Curls: Bar 45kg 10*3
Tricep Rope Pulldown: 50kg 10*3

Comments:
Deadlift 80kg-90kg-100kg-110kg-110kg-110kg (Then 10*60kg)
Another good day, was a little beat up from last night and I have jits later too, so didnt want to be too fooked up later. The DL were decent teckers and the last set of 10 were good to do to keep the form and increase strength(well thats what I think).

29-Jun Sprint/Judo&BJJ

So back on the Sprint class with the fight team before traning:

3 Rounds of: 1800m-1400m-900m, rest period was around 2 min but changed.

The 3x300m sprints to finish up, then lots of stretching.

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Next was class, another warm up(I used this to stretch out some more) then we did the following:

Partner trows down the mat, then his turn. We did this several times.

WSO - 5 out, first take down, did well when I got out and then got smashed onto my back and all the air put out of my by a white belt. POOR!

Groups of 3 then:
10 trows each end, 5min work.
5 trows and pass guard, 5min work.
Roll each end, 10min work(5 per partner).

We woudl swap so all would have a go with the next man in.

Comments: Great session, worked hard tonight and felt good. Need to keep going, the dream is a medal in the Europeans and this is the way to go and get it!

28-Jun CrossFit WOD

CFWU:
Row 10m - 2250m

WOD:
Clean & Jerk 3 RM
40kg, 60kg, 50kg

then...

Complete 5 rounds of:

3 Snatch Pulls
3 Cleans
3 Push Press
*Perform at 85-90% of 3 RM Power Snatch

Sets 50kg-50kg-42.5kg-42.5kg-42.5kg

Rest 120 seconds between sets

EOW:
Curls with bar: 10*3 40kg
Tricep Push Down: 10*3 60kg

Comments: Good session, swaeting hard all the way....tech on hight weights on the snatch etc were poor at first, need to work on it big time!

27-Jun Home Workout

Was waiting for the World Cup England v Germany game so did a little workout:

Push Up x 10
Bicep Curls x40

5 rounds

Then the shoulders with the same dumbell, press and lateral raise, all 15*3!

26-Jun Home Workout

Well was a little restless so did a little workout:

Chin Up x 5
Push Up x 10
Site Up x 20

5 rounds

Then some back curls/press with dumbells til fail. Few bicep curls and worked on the shoulders with the same dumbell, press and lateral raise, all 15*3!

Good to do a bit!

23-Jun CrossFit WOD

WOD:
Five rounds for time of:
Run 400 meters
25 Push-ups

Time: 11.51

EOW: Curls and Triceps: 17.5kg 10*3 and 60kg 10*3

Comments: Good WOD, decent time. Worked hard to get a decent time in, should try the full WOD to be honest about it!

21-Jun CrossFit WOD

CFWU: All but no squats 5min Row, 3/4 pace 1100m WOD: Back Squat 1-1-1-1-1-1-1 reps EOW: Hammer Curls 12*3 17.5kg dumbells with wide stance push ups 10*3 Curls 12.5kg 12*4 Tricept 60kg 10*3 Comments: 60kg-80kg-90kg-100kg-100kg-100kg-100kg 

20-Jun Run

Banged out 4k in 18.24

Good run, was keeping a good pace, need to incrase the distance and be doing 8k/5m when I go running.

Plan to start this 3 times a week.

18-Jun CrossFit WOD

CFWU:
Full

WOD:
Ten rounds - 100 meter Sprint & Rest 90 seconds

Time: 12:25s

EOW:
Inner& Outer 125kg 10*3
Swirls(25kg)&Standing Raise(150kg)&Uneven Push Ups 10*3

Comments: Good session, run was good. Need to keep lifing the effort in the gym. Diet needs to improve!

17-Jun Yoga

Walked down to Yoga again and did the 1.15hour class. Really relaxed when I get out and working hard to get more flexable!

(Next Day: As per the norm, need to drink more water, was thirsty as hell and a little achey in the morn)

16-Jun CrossFit WOD

WOD:
Row 500 meters
50kg Bench press, 30 reps
Row 1000 meters
50kg Bench press, 20 reps
Row 2000 meters
50kg Bench press, 10 reps

Time: 25:42

Comments: Good workout, the row was a BITCH! The last 1000m nearly made me get sick.

12-June Run & BJJ

So went over to train in BJJ today, nipped over early so I could get 20min run in before training. Recon covered about 3miles before the class.

We did some tech and then passed guard and the usual, then some rounds to finish. Was a good class and a decent sweat!

Hope the weight starts coming off and I get close to the 76kg in a GI for the end of the month.

11-June CrossFit WOD

Warm Up:
2200m on the rower, ten min work. Good pace!

WOD:
5 Pull Ups
10 Push Ups
15 Sit Ups
5 rounds

EOW:
Inner&Outer Thigh 125kg 10*3.
Hammer Curls and Tricepts extensions.

Comments:
Was tired going to the gym, but was well worth it after I got there. Push hard as my body was tired from a long week.

Will go for a walk later with the 10kg weight vest.

10-Jun Yoga

Second week of the begginers course, its about a 6k round trip up there to do the class for an hour and fifteen minutes.

Good class, really seems to help with my legs. I need to improve the flexability of EVERYWHERE! Hips and hamstrings arent good and well needed for BJJ!

9-Jun BJJ NOGI

Went to the BJJ NOGI for an hour, legs are stiff from yesterday and the work today.

We did pumling with takedown and also sprawls for 10-15min after the warm up.

Next was 4 out and take downs. Finished with rolling with <85kg.

Good session and workout.

Will be dying tomm!!!!!

9-Jun CrossFit WOD

Warm Up:
Row 10min 2200m

Three rounds:
60kg Back Squat (21-15- and 9 reps)
Chest to bar pull-ups (10-10-10 reps)

EOW:
Swirls&Standing leg Raise&Uneven Push Ups 10*3

Comments:
Well lifted it up a notch, shoulds are still burning lol! Was tough but worth it. Jits now tonight and see how that goes, bring it on!

8-Jun Sprint Class & BJJ

Well went to the sprint class from 7-8 then BJJ fro 8-9:15.

Sprint Class:
Warm up, 2000m jog.
Dynamic Stretch.
5 x 800m very quick pace.
3 x 400m + KB Swings.
5 X 200m

Comments: Shattered but feeling GREAT!

BJJ:
Usual warm up, rolls, arm pulls shrimps etc

Soft rolling, 2 rounds!

Guard GI Choke:
1. Tie up had on same side.
2. Pull his lapel out from belt.
3. Foot on Hip, bring lapel to outside for you.
4. Grab lapel and with opp arm and pull and twist to the side to tie him up.
5. Change hands and grab arm for choke. Remember hips out.

Vaiations, go for sweep, stay on top and shin behind head to finish.

End of class was a few rolls, all good ;)

Arm Bar, arm under pit and keep knee tight on there shoulder.

7-June Home WOD

Well just wanted to do something at home....

5 Pulls
10 Push
20 Sits

5 Rounds

Floor dumbell flys & press till failure!

Bettet than doing nothing!

4-Jun CrossFit WOD

Warm Up:
Row 10min 2000m 3/4 pace.

WOD:
Power Cleans 5, 5, 3, 3, 1, 1, 1

EOW:
Inner/Outer&UnevenPushUps&Swirls 10*3

Comments: 40kg-40kg-40kg-40kg-42.5kg-45kg-50kg

Godo session! Bring on the Munster open ;)

3-Jun Yoga....

Well this was on the cards as my flexability is poor and well poor at that.

So this was the intro class and will run for 4 weeks.

Good session to be honest, so felt a little stiff this morning, but all good!

2-Jun CrossFit WOD

Warm Up:
Row 5min 1100m

WOD:
Shoulder Press 5-5-5-5-5
40kg-50kg-50kg-47kg-45kg

EOW:
StandingC&Uneven Push Ups&Swirls 25kg all 3*10
Hammer Curls 12.5kg 3*10

Comments: Good session, need to work on the press as the weight is a little low. Will feel the old shoulders later.