29-Sept CrossFit Football WOD

WU:
Row 10min 2200meters

WOD:
Squat 3x5 (100kg-105kg-105kg-105kg-105kg)
Bench 3x5 (80kg-80kg-80kg-80kg-80kg)

Complete 5 rounds for time:
5 Deadlifts 80kg
20 Sit Ups

Comments:
Twinged the hamstring on the fourth round of the deadlifts so stopped there.

First session back in 2 weeksish.....

27-Sept Jits & Run

So went to training tonight.... good to be back.

Did 25-30min run at a decent pace and then into the Jits class!

Lets just say that I was 10 seconds from puking on the matts....


yeah I said GREAT to be back!

20-Sept Whats Important in life...

Something happened today that has made me question whats truly important.

I will say this, that everything I hold dear was put in perspective....

I dont want to get into it, but always hold dear family and friends and you loved ones!

15-Sept CrossFit Football WOD

WU:
CFWU
Row 10min 2200m

WOD:
As many rounds as possible in 10 minutes:
3 Power Cleans 40kg
5 Pull Ups, 10 Push Ups, 15 Air Squats

Comments:
5 Rounds completed, good session!

13-Sept Jits

Jits training tonight, all good!

Worked on butterfly guard with some sweeps and chokes.

1. Under hooks, butterfly them out and sit up and move there arm above there heads and pin. Kick leg and move to mount. Finish arm bar: hook arms, foot around near ear and pin other shoulder with knee.

2. Choke, high collar grip, thumb out. Pull head in and then twist head to end in mount. Tighen grip, push head and hips in. Or if the head is tucked in far, hand on mat push up, tighten and sprawl.

Irish Open... 40 days and counting...

BF checked and also diet on the cards... training plan is as follows:

Mon-Wed-Friday CrossFit Lunchtime
Mon-Tues-Thursday BJJ

Weight is 80.8 this morning and goal would be under 74.0kg in 40 days!

Lets the games begin....

13-Sept CrossFit Football WOD

WU:
Row 10min 2200meters

WOD:
Deadlift 3, 3, 3 (80kg-90kg-90kg)
Pull Ups 3 x 10 (1 min rest)

As many rounds as possible in 10 minutes of:
Sprint 40 yards
Clapping Push Ups

Comments:
8 rounds done on the run, 10-8-6-rest 5 claps for the rest! Tough session... plus the lack of carbs means less energy! Cant wait for Jits later :(

12-Sept Body Fat & Diet

So went and got the old body fat checked by the Ginja Ninja...23%!

Age 31 Years
Height 173 cms
Weight 81.1 Kgs

Body Mass Index, BMI 27.10
Basel Metabolic Rate, BMR 2838

Fat Body Mass 18.8 Kgs Mass of the Body Fat
Lean Body Mass 62.3 Kgs Mass of the Body Minus Fat

Weight Guide (Max) 75.0 Kgs
Weight Guide (Min) 55.8 Kgs

Body Fat Guide Over Max Level
Weight Guide -6.1 Kgs

So got a diet to go with it.... highlights are:

The “No” list
Remove the following things from your diet (this is your NO list):-
• NO Bread
• NO Potatoes or Starchy vegetables
• NO Soft drinks (includes anything that is low/no sugar, eg Coke Zero etc, if it comes in a can do not drink it)
• NO High GI or sports drinks (eg fruit juice, powerade, cordial)
• NO Alcohol
• NO Fried Food
• NO Sugar
• NO Pasta or noodles
• NO White rice
• NO Saturated fat
• NO Ice cream
• NO rice cakes, crackers or biscuits
• NO energy drinks

Fruit – Occasionally, always with protein!

In order of preference:
all berries
melons
oranges
grapefruit
tangerines
apples

11-Sept Quick Mixbag WOD

WU:
CFWU, no squats/Grav assisted pull ups
Row 5min 1000meters

WOD:
Bench 5-5-5-5 (100kg-105kg-105kg-100kg)
Curls - Push Ups

Comments:
Leg was in a bad way, so took it easy in the gym. Really just wanted to get up there for a bit!

10-Sept CrossFit Football WOD

WU:
Row 10min 2000meters

WOD:
As many rounds as possible in 10 minutes:
3 Power Cleans 40kg
5 Pull Ups, 10 Push Ups, 15 Air Squats
(Completed 5 rounds)

EOW:
Swirls x Standing Raise x 200m

Comments:
Hard man, was tired as fook ;) Also had a serious calf crap later that night!

1-Sept 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: