26-Oct WOD

WOD:

(Row 500m + 15 push ups) x 4 rounds

Bench
3x5 (100kg-110kg-105kg)

(Squat 70kg & Rum 200m) 5x3

Swirls & Calf
3*10

Curls & Rope Pulldown

Comments:
Took my time today and just worked hard!

22-Oct Cardio & Weights

WOD:

(Row 500m + 15 push ups) x 4 rounds

Bench
3x5 (100kg-105kg-107.5kg)

Rum 1000m 1/2 pace

Swirls & Calf
3*10

Curls & Rope Pulldown

Comments:
Lack of motivation today, not sure whats up

20-Oct HI Cardio

WOD:

(Row 500m + 15 push ups) x 4 rounds

Rum 1000m 1/2 pace

Sprints 50m x 10

Comments:
More cardio....

18-Oct HI Cardio

WOD:

(Row 500m + 15 push ups) x 4 rounds

Rum 1000m 1/2 pace

Sprints 50m x 10

Comments:
Comp coming up, just want to get some cardio in!

13-Oct To cut weight or not to cut weight.....

Well my weight cut was effected by home stuff and over training belive it or not! Kind of hit a slump with it...

So im going in at <82.3kg instead of <76kg.

Plan will be hit CombatWorshopDublin.com with the Ginja Ninja to get ready for the Europeans in January.

11-Oct HI Cardio

WOD:

(Row 500m + 15 push ups) x 4 rounds

Run 50m x 10 sprints

Comments:
Just wanted to get some cardio in, 100% on all runs and rows!

11-Oct No Sleep....

No idea whats up, but I have not have a full nights sleep since Tuesday.....

Last night was the first night I woke twice, but fell asleep straigh after.

Thank God!

9-Oct Run....

Gotta hit the road and get some k's in...

So out and about and 4.5k in 24:53!

Need to up the distance to at least 5k...

8-Oct Bag Rounds

WOD:
Boxing 3min rounds, 1min rest.

Rounds:
6

WD:
Bike 5k

Comments:
Little tired of the norm cardio, so out with the gloves and Bas Rutten

7-Oct BJJ

Well two in one week, i must not be well!

Another good session tonight, we worked on grips first then after the warm up used the same position from Tuesday and practiced that. Completed about 5-6 rolls.

Got a chance to roll with the Boss Andy Ryan, you can tell that at any minute he can just smash ya ;)

6-Oct Run....

Got a decent run in tonight, 4-5k in about 20min.

Will try and increase the distance to 5miles or at least 30min run.

Will try and get another one in Friday, Saturday and Sunday!

6-Oct CrossFit Football WOD

WU:
3x10 Site Ups & Back Raise
Row 10min 2100m

SWOD:
Squat 3x5 (100kg-105kg-110kg)
Bench 3x5 (60kg-70kg-80kg)

WOD:
Complete 10 rounds:
Sprint 50 yards
*Rest 30 secs between rounds

Comments:
Good session, trying to get the cardio up and eat well. Need to strip off the weight for the comp!

5-Oct BJJ

BJJ tonight, good session!

we warmed up with some soft rolling followed by some tech

1. omoplata
Legs on hips, cross grip and hand under his on on hi collar. Push away on the side that than arm is trapped, make space. Kick off far shoulder as you turn and pull them into the sub.

2. Triangle
Same hold, then as you put leg on there far shoulder then as they posture up clamp and pull arm across, finish triangle.

3. Sweep
As they posture up and head to the ceiling, kick leg forward and pull arm in, end up in mount!

4. Arm Bar
Same grips, come out and create space. as they posture to stop an attack. Swivel to other side and change grip on arm, hook leg and finish arm bar.

Finished with some rounds, all good and tough! Decent training tonight, great to be back!

4-Oct CrossFit Football WOD

WU:
Complete 4 rounds:
Row 500 meters
15 Push Ups
Rest 1:1 (work:rest) between rounds

WOD:
Power Cleans 3, 3, 3, 3, 3 (40kg-45kg-47.5kg-47.5kg-45kg)

EOW:
Swirls & Standing Raise

Comments:
Good session, worked on tech, would love to get to 60kg by end of Nov!

1-Oct Crossfit Football WOD

WU:
Row 10min 2200m

WOD:
The Volkswagen 2.0
15, 10, 5 reps of:
Bench Press 60kg
Dips
Chin Ups

Time: 14min approx

Comments:
Harder than i expected, was shattered doing the dips after banging out the bench!