31-Aug CrossFit Football WOD

WU:
Row 10min 2200m

WOD:
Complete 8 rounds:
40 yard sprints
*rest 30 seconds between efforts (SHATTERED)

then...
Complete as many rounds as possible in 8 minutes of:
5 Power Cleans to Push Press 45kg
5 Dips

Press 3x5 (110kg-110kg-110kg)

EOW:
Swirls&PressUps&Standing Calf

Comments: Great session, working hard at the min and doing good. Think its time to up the weight on the cleans!

30-Aug BJJ

Worked on all the seminar items that I blogged about yesterday....good 1.15hours on the mat drilling!

30-Aug CrossFit Football WOD

WU:
Row 10min 2200m

WOD:
Squat 4x6 @ 65kg (3 min rest)

Then Complete 4 rounds:
Max Rep Bench Press 100kg (10-8-8-8)
Max Rep Strict Pull Ups (8-6-6-6)
10kg Sit Up (20-15-15-15)

EOW:
Curls(17.5kg) & Rope Pull(50kg) downs 3x10

Comments:
Decent session, but FOOKED now to be honest, not looking forward to jits later and my shoulders are a little burnt!

29-Aug Braulio Estima Seminar

Braulio Estima is a Ze Radiola black belt and world champion in Brazilian Jiu-Jitsu. He received his black belt on January 4, 2003. His highest achievements include winning the CBJJ Championship in 2004, 2006, and 2009, Absolute World Cup Champion 2006, European CBJJ Absolute Champion 2006 and 2009 and ADCC 2007 silver medalist and 2009 double gold (-88kg and absolute).

So little warm up: sleeve grips then legs on hips, push out to one side, pull in and then out to other. Also leg over and hook like spider grip one side.

Arm bar, grip foot on bicep and other grip on collar. As you move him around he grips your knee, pull knee in, collar grip to back of triceps and turn as you close your two knees together and arm bar the arm.

Triangle, grip foot on bicep and other grip on collar. His knee in and he's got your collar, scoop his kneeling foot out and he falls into a triangle.

Walking Triangle, grip foot on bicep and other grip on collar. As you move him around he grips your knee, pull leg in and then use his bicep as a ladder. Outside leg over as you ladder, then bicep leg over that and then readjust (3 movements in total).

Sweep, grip foot on bicep and other grip on arm. pull him in, extend bicep foot and sweep and turn to opposite side of bicep grip and sweep leg.

Sweep attempt to triangle, grip foot on bicep and other grip on collar. pull him in, extend bicep foot and sweep and turn to opposite side of bicep grip and he will post, then complete triangle with or without ladder move.

Sweep, grip foot on bicep and other grip on arm. come to side and let him pass the guard and knee on belly if he has you knee still, hand under leg and roll. if he has you collar, hook leg and roll!

Sweep, grip foot on bicep and other grip on arm. come to side and let him pass the guard, put free leg on mat and be side on. Hook leg, put both feet on the bicep and roll!

27-Aug Soccer Astro....

Well got ropped into playin a soccer mate with some work mates, 11on11 60min of running!

All good and enjoyed the different cardio!

26-Aug Mixbag WOD

WU:
Sit Ups & Back Raise 3*15
Row 10min 2250m

WOD:
Bench Press 4*5 (105kg-110kg-115kg-100kg)
Squat 60kg + Pull Ups 3*5
Inner & Outter 125kg 3*15
Leg Extension 200kg + 400m 3*10

EOW:
Curls Bar 40kg and Swrils 25kg 3*10

Comments:
Hard session tonight cause I have a soccer match tomm night so wont be in the gym. Love the new pre workout sup, its savage....feel like I want to go on and on in the gym. Should are stiff now, but good session!

Went for a 30min brisk walk with the little lady, now for bed.

25-Aug CrossFit Football WOD

WU:
CFWU
Row 10min 2200meters

WOD:
6 Rounds -
3 Power Clean 45kg
6 Push Ups
9 Air Squats

EOW:
Swrils 25kg Standing raise 150kg 3*10
Bicep Curls 17.kg & Rope pull down 50kg 3*10

Comments:
Good session, trying out a new pre workout dring, Jack3D and I like it... more to come. Starting to get some strength in my legs and arms!

23-Aug CrossFit Football WOD

WU:
Row 10m 2200meter
Back Raise & Sit Up 3*10

WOD:
Squat 4x8 @ 60kg
Press 3, 3, 3, 3, 3 (102.5kg-105kg-107.5kg-110kg-115kg)

5 Push Ups Sprint 200m
10 Push Ups Sprint 200m
15 Push Ups Sprint 200m
20 Push Ups Sprint 200m
15 Push Ups Sprint 200m
10 Push Ups Sprint 200m
5 Push Ups Sprint 200m

Comments:
Time to raise the game, need to cut weight and get cardio fit! Irish open OCT 21st, will put up another blog post for that!

20-Aug CrossFit Football WOD

WU:
ROW 10m 2200meter

WOD:
Bench Press 4x8 @ 77.5% of 1 RM (85kg)
Inner & Outter 125kg 15*3
Leg Extension 200kg + 400m 10*3

EOW:
Curls 17.5kg and Rope Pull Down 50kg 10*3

Comments:
Hard session, banged it out and enjoyed the more running in between the leg weights.

18-Aug CrossFit Football WOD

WU:
Row 10min 2100m

WOD:
Squat 3x5 (85kg-90kg-95kg)
Bench 3x5 (105kg-107.5kg-110kg)

21, 15, 9 reps of:
Push Jerk 40kg
Ball Slams 10kg
Sit Ups

Commnets:
Shattered, who knew that ball slams were going to be a killer!

17-Aug Dublin Open..... Comming Soon...

So the Dublin open is on the way... will confirm the date!

Start the weight cut now... JOY!

17-Aug CrossFit Football WOD

WU:
CFWU
Row 10min 2200meters

WOD:
Deadlift 4, 4, 4, 4 @ 90kg (1 min rest)
Strict Pull Ups 3 x max reps (3 min rest)

EOW:
Swirls & Push Ups 3x10

Comments:
Deadlift was good, aint done them in a while, grip was a little off on the last set, but all in all!

16-Aug CrossFit WOD

WU:
Row 10min 2100m

WOD:
Squat 3x5 (80kg-85kg-90kg)
Bench 3x5 (105kg-107.5kg-107.5kg)

Perform 8 rounds for time:
5 Power Snatches 40kg
Row 200 meters
Time: 19min approx

EOW:
Curls 17.5kg * Rope pull down 50kg 10*3

Commnets:
Good session, hard work, but loved it! Well tired after that session.

15-Aug Long Walk....

So went on a little stroll, recon it was 10miles min...will google map it and confirm!

13-Aug CrossFit Football WOD

WU:
Back ext + sit ups 15*3
Row 10min 2100meters

WOD:
The Volkswagen
21, 15, 9 reps of:
Bench Press @ Body Weight (82.5kg)
Pull Ups

Inner & outher thigh 125kg 15*3
Leg press 200kg & 200m 10*3

Comments:
Good session, banged out the main WOD in 13min approx! Feeling fitter at the min, diet is still muck GRRRRR!

11-Aug CrossFit Football

WU:
Row 10m 2200meters

WOD:
Squat 5*3 (80kg-85kg-90kg)
Bench 5*3 (100kg-105kg-105kg)

Complete as many rounds as possible in 12 minutes:
5 Any way overhead 185 lbs
10 Push Ups
15 Site Ups

Comments:
Good session, do like the SWOD from the web site!

10-Aug BJJ&Judo

Back 2 Back Nights ;)

So warm up, usual up and down the mat.

Then diagnol across the mats with partner:
1. Trow attempts, 5/6 trips
2. Arm bar attempt throw, switch grip, sit and move leg over head.
3. Throw, pull up, sweep, pull up and trow again, repeat across mat, 5/6 trips

Pass Guard

3 Rounds, Mount/Back then Mount/Knee Ride then Choke.

Ended with 20min of working on anything with partners, we did some gi chokes and finished with half guard escapes.

9-Aug BJJ&Judo

First night back.... love it!

So warm up, usual but spent time loosing out the neck.

Judo time:
1. Step in, they sep out, kick leg up and then drive them back.
2. Arm bar from a failed throw attempt: switch grip, sit and move leg over head.
3. Step out, leg on hip, sit back, push leg out and kick them over with other leg. Follw them up and finish on top

BJJ
1. Pass Guard with cartwheel and then kick legs away and take side control.
2. Harness position, chokes etc

3 Rounds of rolling!

9-Aug CrossFit Football WOD

WU:
CFWU (No squats)
Row 10m 2100meters

WOD:
Squat 5*3 (70kg-80kg-85kg)
Bench 5*3 (90kg-100kg-105kg)

EOW:
Curls(17.5kg), Rope pull down(50kg) 10*3

Comments:
Should have started in the middle weight for them both. Also belive that the WOD should have been 3*5 and not 5*3 :( live and learn!

6-Aug CrossFit Football WOD

WU:
Row 10min 2200m

WOD:
Power Clean 5x3 (55kg)
Inner & Outer 125kg 10x3
Leg Extensions (220kg + Chin Ups) 10x3

Comments:
Good session, was chatting to a few mates in between and didnt keep the heart rate up!

4-Aug CrossFit WOD

WU:
CFWU
Row 10min 2200m

WOD:
Shoulder Press 5-5-5-5-5 (40kg-45kg-50kg-45kg-40kg)
5 Chest to bar pull-ups

EOW:
Swirls&Standing Raise&Push Ups

Comments:
Still working on the shoulder press, still low weight!

3-Aug CrossFit WOD

WU:
CFWU
Row 10m 2200m

WOD:
Squat 5-5-5 (80kg-80kg-80kg) + Pull Ups

EOW:
Swirls, Standing Raise, Push Ups

Comments:
Just went up to kill an hour and do a bit to keep me going ;)