Spider Baby was over from London sporting his Purple belt(Congrats) so we rolled and rolled! 3 Purple belts and little blue belt me. Good 90min session.
Got shown two judo trows, just cause its been so long.
Born - May 1979. Height - 5'8. Weight - 80kg). "Strength does not come from physical capacity. It comes from indomitable will." - Mahatma Gandhi
Friday, December 31, 2010
Thursday, December 30, 2010
30-Dec Combat Workshop WOD
We trained with Steinkjer FK pro footballer Gary Hogan over the last few days prior to his return to pre-season training.
Warm Up:
Goblet Squats (12kg), Push Ups and 30s Plank - 10*3
SWOD:
Shoulder Press - 5*3 (45kg-50kg-55kg)
WOD:
5 Rounds of the following -
10 Burpees
20 kettle Bell Swings (12kg)
440m Sprint
3 Min Rest between rounds
Time was 28m10s
Warm Down & Stretch
Comments:
Savage Session, pushed hard the whole. Being competative is a plus point here did all 5 rounds, two lads dropped out at 4 and I didnt want to be one of them!
Warm Up:
Goblet Squats (12kg), Push Ups and 30s Plank - 10*3
SWOD:
Shoulder Press - 5*3 (45kg-50kg-55kg)
WOD:
5 Rounds of the following -
10 Burpees
20 kettle Bell Swings (12kg)
440m Sprint
3 Min Rest between rounds
Time was 28m10s
Warm Down & Stretch
Comments:
Savage Session, pushed hard the whole. Being competative is a plus point here did all 5 rounds, two lads dropped out at 4 and I didnt want to be one of them!
Monday, December 20, 2010
20-Dec SWOD
WU:
Run 1000m
Stretch - GOOD stretch! No pulling anything this time.
SWOD:
Press 3x5 (105kg-110kg-112.5kg)
Squat 3x5 (60kg-60kg-60kg)
Power Clean & Push Press 1, 1, 1, 1, 1, 1, 1 (25kg-25kg-25kg-40kg-40kg-40kg-40kg)
Comments:
Been told to do the power cleans first.... ;) cheers man!
Just wanted to get back into it with the back feeling better. Need to make sure I dont pull it again!
Run 1000m
Stretch - GOOD stretch! No pulling anything this time.
SWOD:
Press 3x5 (105kg-110kg-112.5kg)
Squat 3x5 (60kg-60kg-60kg)
Power Clean & Push Press 1, 1, 1, 1, 1, 1, 1 (25kg-25kg-25kg-40kg-40kg-40kg-40kg)
Comments:
Been told to do the power cleans first.... ;) cheers man!
Just wanted to get back into it with the back feeling better. Need to make sure I dont pull it again!
Friday, December 17, 2010
17-Dec SWOD
WU:
Jog & Stretch
SWOD:
Bench 5x3 (100kg-110kg-112.5kg)
Deadlift 5x3 (90kg-90kg-90kg)
Body Drop Curls(30kg) & Push Ups 10x3
Comments:
Was pushed for time, so just in and SWOD!
Jog & Stretch
SWOD:
Bench 5x3 (100kg-110kg-112.5kg)
Deadlift 5x3 (90kg-90kg-90kg)
Body Drop Curls(30kg) & Push Ups 10x3
Comments:
Was pushed for time, so just in and SWOD!
Wednesday, December 15, 2010
15-Dec BJJ
So BJJ Class tonight
Warm up & Stretch
Then Rolling.... Rolling.... Rolling.....
Just working on moving and not staying still and waiting. Need to be proactive!
Warm up & Stretch
Then Rolling.... Rolling.... Rolling.....
Just working on moving and not staying still and waiting. Need to be proactive!
Tuesday, December 14, 2010
14-Dec Combat Workshop WOD
Well class number two and love it!
Warm up:
Suitcase Carry/Waiter Carry/Heart Beat - 12kg 30feet each.
4*10
Goblet Squat
KB Swing
Back Raise
Hip Flexor Stretch (15s a side)
Tech:
Deadlift, few rounds of 3 lifts for tech, 40kg weight. Ensure correct posture, position and looking at floor 6 feet ahead.
WOD:
First Workout for time, 12min
- 5 Thrusters + 20 Box Jumps (15kg two rounds, 10kg three rounds)
5 rounds completed
Second Workout for time, 12min
- 5 Deadlifts (70kg) + 10 Push Ups + 15 KB Swings (12kg)
Completed 7 full rounds and 5 deadlifts of round 8
EOW:
Stretch
Comment:
Savage session, love it all! You never work as hard doing crossfit alone and you do in the class enviroment. Plus dave is an excellent teacher and motivator!
Warm up:
Suitcase Carry/Waiter Carry/Heart Beat - 12kg 30feet each.
4*10
Goblet Squat
KB Swing
Back Raise
Hip Flexor Stretch (15s a side)
Tech:
Deadlift, few rounds of 3 lifts for tech, 40kg weight. Ensure correct posture, position and looking at floor 6 feet ahead.
WOD:
First Workout for time, 12min
- 5 Thrusters + 20 Box Jumps (15kg two rounds, 10kg three rounds)
5 rounds completed
Second Workout for time, 12min
- 5 Deadlifts (70kg) + 10 Push Ups + 15 KB Swings (12kg)
Completed 7 full rounds and 5 deadlifts of round 8
EOW:
Stretch
Comment:
Savage session, love it all! You never work as hard doing crossfit alone and you do in the class enviroment. Plus dave is an excellent teacher and motivator!
Monday, December 13, 2010
13-Dec BJJ
Warm Up & Stretch
Drills:
1. Regaining the guard
- guy stands over you in arm pits. Shrimp out.
- guy stands over you in arm pits. Shrimp out, outside leg over and inside leg and use this to
straighten you up.
- guy passes guard, outside foot steps, inside leg close to hips and knee ride. Hands on leg,
keep top elbow tooked in. Shrimp out, outside leg over and inside leg and use this to
straighten you up.
2. Arm bar drill
- guy passes guard, outside foot steps, inside leg close to hips and knee ride. Hands on leg, top
elbow is not tooked in. Scoop in with near arm, spin round head. Leg over kneck and other
behind his back, close in with shin.
Tech:
Side Control
1. Regaining the guard
- Elbows in, on there hip and under there neck.
- Bridge, Head in and shrimp, outside leg over and inside leg and use this to straighten you up. Or get a knee in and work to get the guard.
2. Sprawl Out
- Elbows in, on there hip and under there neck.
- Bridge, Head in. Move arm to there hip. Switch leg out and sprawl.
2. Single Leg
- Elbows in, on there hip and under there neck.
- Bridge, Head in. Move arm to under his near leg. Gable grip. keep head in belly and drive forward and around his legs
Rounds:
6 x 3min
Comments:
The old side was mellow tonight, recon it was a muscle strain!
Good session and tech!
Drills:
1. Regaining the guard
- guy stands over you in arm pits. Shrimp out.
- guy stands over you in arm pits. Shrimp out, outside leg over and inside leg and use this to
straighten you up.
- guy passes guard, outside foot steps, inside leg close to hips and knee ride. Hands on leg,
keep top elbow tooked in. Shrimp out, outside leg over and inside leg and use this to
straighten you up.
2. Arm bar drill
- guy passes guard, outside foot steps, inside leg close to hips and knee ride. Hands on leg, top
elbow is not tooked in. Scoop in with near arm, spin round head. Leg over kneck and other
behind his back, close in with shin.
Tech:
Side Control
1. Regaining the guard
- Elbows in, on there hip and under there neck.
- Bridge, Head in and shrimp, outside leg over and inside leg and use this to straighten you up. Or get a knee in and work to get the guard.
2. Sprawl Out
- Elbows in, on there hip and under there neck.
- Bridge, Head in. Move arm to there hip. Switch leg out and sprawl.
2. Single Leg
- Elbows in, on there hip and under there neck.
- Bridge, Head in. Move arm to under his near leg. Gable grip. keep head in belly and drive forward and around his legs
Rounds:
6 x 3min
Comments:
The old side was mellow tonight, recon it was a muscle strain!
Good session and tech!
13-Dec Sauna & Hydro Pool
Just want to losen up the side a bit more, nothing wrong really...just to be sure for BJJ later!
Wednesday, December 8, 2010
8-Dec BJJ
Light Warm Up & Stretch as the side aint too good
Drills:
1. Arm Bar
- In guard, trap arm at elbow cross grip. Arm in under leg. Switch hips and
finish.
2. Triangle
- In guard, grab wrist. Push arm through, clamp neck with leg. Angle to look in
ear. Adjust leg with shin and squese knees together.
3. Omaplatta
- In guard, cross grip on sleeve. Outside leg claf onto his shoulder and pull
on sleeve. twist round and scoot out. Hold body with close arm to stop rool.
Move to his head to finish.
Drilled all 3 back to back for several rounds.
Tech:
1. Holding the back:
- Hooks in, arm under and over. Gable grip. lower hand arm up so can move upper
arm to choke if there not payin attention.
2. Moving opp around
- Using the top hook on back of leg to move him around
- Always keep the bottom hook in.
Rounds:
3 x 3min
Comments:
Side was not good tonight, some light rolling!
Drills:
1. Arm Bar
- In guard, trap arm at elbow cross grip. Arm in under leg. Switch hips and
finish.
2. Triangle
- In guard, grab wrist. Push arm through, clamp neck with leg. Angle to look in
ear. Adjust leg with shin and squese knees together.
3. Omaplatta
- In guard, cross grip on sleeve. Outside leg claf onto his shoulder and pull
on sleeve. twist round and scoot out. Hold body with close arm to stop rool.
Move to his head to finish.
Drilled all 3 back to back for several rounds.
Tech:
1. Holding the back:
- Hooks in, arm under and over. Gable grip. lower hand arm up so can move upper
arm to choke if there not payin attention.
2. Moving opp around
- Using the top hook on back of leg to move him around
- Always keep the bottom hook in.
Rounds:
3 x 3min
Comments:
Side was not good tonight, some light rolling!
8-Dec Sauna & Hydro Pool
Just want to losen it all out in the heat and get some wather work on the back....
worked and felt good all afternoon ;)
worked and felt good all afternoon ;)
Monday, December 6, 2010
6-Dec BJJ
Light Warm Up & Stretch... Tech:
1. Holding the back:
- Hooks in, arm under and over. Gable grip. lower hand arm up so can move upper
arm to choke if there not payin attention.
2. Moving opp around
- Using the top hook on back of leg to move him around
- Always keep the bottom hook in.
3. Collar Choke moveing away.
- As he goes to turn in, switch your grip thats over his shoulder to the far collar(nearest you.) As he turns, let him and grab his pants. Knee in side and bow and arrow choke.
Rounds:
3 x 3min
Comments:
No rolling due to side...
6-Dec Side is fooked....
Well pulled somthing on my right side, like a rib or muscle.... not very nice at all!
Saturday, December 4, 2010
4-Dec Snow on the way out!
Well its going away, so back to going to the office for work and also som GYM time ;)
Tuesday, November 30, 2010
Monday, November 29, 2010
29-Nov SWOD
Mixbag SWOD:
WU:
1000m
SWOD:
Bench 5x3 (110kg-115kg-110kg)
Squat 5x3 (80kg-75kg-70kg)
Shoulder Press 5x3 (50kg-45kg-40kg)
EOW:
Swirls/S Raise/Push Ups 10x3
Comments:
Just getting some lifting in, BJJ later and Combat Workshop tomm night!
WU:
1000m
SWOD:
Bench 5x3 (110kg-115kg-110kg)
Squat 5x3 (80kg-75kg-70kg)
Shoulder Press 5x3 (50kg-45kg-40kg)
EOW:
Swirls/S Raise/Push Ups 10x3
Comments:
Just getting some lifting in, BJJ later and Combat Workshop tomm night!
29-Nov BJJ
Warm Up and Stretch!
Revised Turtle guard:
Guy is in Turtle:
Move onto back, clock choke grip.
Drop to the side, slide knee up to his shoulder, pull him into you then kick leg out and hook in! Always bottom leg for hook! Top can go in or under hook to stop him from turning
Sweep, Across over back and pull in, this is when he goes to turn in.
He turns away, sit in behind, change grip and choke. Knee in back and also grab trousers.
As he goes to spin, go with him and get the hook and hold him on. Hook the top leg and keep turing until that the bottom. Always bottom hook first.
In Turtle:
Noth South, guy is on top of you. He puts arm in, pin and grab leg, step out, leg througth take back(warm up move). Stay tight and come up on back.
Noth South, guy is on top of you. He puts arm in, pin and grab leg, step out, roll dont let go! Come up on back in side.
Grab his arm, tripod on head and he goes over the trapped arms shoulder. Shimmy close and then twist over and come up on top.
Kimoura when he puts arm in and goes for the forearm lock. Sit out away on ass,keep hold of arm.
Rolled:
Did Tech turns from Turtle Guard! Few minutes with Mick at the end.
Revised Turtle guard:
Guy is in Turtle:
Move onto back, clock choke grip.
Drop to the side, slide knee up to his shoulder, pull him into you then kick leg out and hook in! Always bottom leg for hook! Top can go in or under hook to stop him from turning
Sweep, Across over back and pull in, this is when he goes to turn in.
He turns away, sit in behind, change grip and choke. Knee in back and also grab trousers.
As he goes to spin, go with him and get the hook and hold him on. Hook the top leg and keep turing until that the bottom. Always bottom hook first.
In Turtle:
Noth South, guy is on top of you. He puts arm in, pin and grab leg, step out, leg througth take back(warm up move). Stay tight and come up on back.
Noth South, guy is on top of you. He puts arm in, pin and grab leg, step out, roll dont let go! Come up on back in side.
Grab his arm, tripod on head and he goes over the trapped arms shoulder. Shimmy close and then twist over and come up on top.
Kimoura when he puts arm in and goes for the forearm lock. Sit out away on ass,keep hold of arm.
Rolled:
Did Tech turns from Turtle Guard! Few minutes with Mick at the end.
Friday, November 26, 2010
26-Nov SWOD
Mixbag SWOD:
WU:
1000m
SWOD:
Bench 5x3 (100kg-105kg-100kg)
Shoulder Press 5x3 (55kg-50kg-45kg) + Push Press 10 reps (45kg)
EOW:
Swirls/Push Ups 10x3
Comments:
STIFF in the legs from TUESDAY, Dave is a hard man.... but love it!
WU:
1000m
SWOD:
Bench 5x3 (100kg-105kg-100kg)
Shoulder Press 5x3 (55kg-50kg-45kg) + Push Press 10 reps (45kg)
EOW:
Swirls/Push Ups 10x3
Comments:
STIFF in the legs from TUESDAY, Dave is a hard man.... but love it!
Wednesday, November 24, 2010
24-Nov BJJ
Warm Up and Stretch!
Turtle guard:
Guy is in Turtle:
Move onto back, clock choke grip.
Drop to the side, slide knee up to his shoulder, pull him into you then kick leg out and hook in! Always bottom leg for hook! Top can go in or under hook to stop him from turning
Sweep, Across over back and pull in, this is when he goes to turn in.
He turns away, sit in behind, change grip and choke. Knee in back and also grab trousers.
As he goes to spin, go with him and get the hook and hold him on. Hook the top leg and keep turing until that the bottom. Always bottom hook first.
In Turtle:
Noth South, guy is on top of you. He puts arm in, pin and grab leg, step out, leg througth take back(warm up move). Stay tight and come up on back.
Noth South, guy is on top of you. He puts arm in, pin and grab leg, step out, roll dont let go! Come up on back in side.
Grab his arm, tripod on head and he goes over the trapped arms shoulder. Shimmy close and then twist over and come up on top.
Kimoura when he puts arm in and goes for the forearm lock. Sit out away on ass,keep hold of arm.
Rolled:
Few minutes with Mick, schooled again!
Comments: Recon I missed a bit here or there will add to it when we revise this week!
Turtle guard:
Guy is in Turtle:
Move onto back, clock choke grip.
Drop to the side, slide knee up to his shoulder, pull him into you then kick leg out and hook in! Always bottom leg for hook! Top can go in or under hook to stop him from turning
Sweep, Across over back and pull in, this is when he goes to turn in.
He turns away, sit in behind, change grip and choke. Knee in back and also grab trousers.
As he goes to spin, go with him and get the hook and hold him on. Hook the top leg and keep turing until that the bottom. Always bottom hook first.
In Turtle:
Noth South, guy is on top of you. He puts arm in, pin and grab leg, step out, leg througth take back(warm up move). Stay tight and come up on back.
Noth South, guy is on top of you. He puts arm in, pin and grab leg, step out, roll dont let go! Come up on back in side.
Grab his arm, tripod on head and he goes over the trapped arms shoulder. Shimmy close and then twist over and come up on top.
Kimoura when he puts arm in and goes for the forearm lock. Sit out away on ass,keep hold of arm.
Rolled:
Few minutes with Mick, schooled again!
Comments: Recon I missed a bit here or there will add to it when we revise this week!
Tuesday, November 23, 2010
23-Nov Combat WorkShop Class
Doors opened tonight: www.combatworkshopdublin.com
We worked on the following tech:
Squat
Kettle Bell Swing
one arm thruster
push up
lung!
Met Con:
4 Rounds
- 100ft Lunge
- 30 Truster (2 rounds 15kg, 2 rounds 10kg)
- 20 KB Swing (16kg)
- 10 Push Ups
Time 17'25
Savage session, shoulders and legs are jelly! Loved it!
We worked on the following tech:
Squat
Kettle Bell Swing
one arm thruster
push up
lung!
Met Con:
4 Rounds
- 100ft Lunge
- 30 Truster (2 rounds 15kg, 2 rounds 10kg)
- 20 KB Swing (16kg)
- 10 Push Ups
Time 17'25
Savage session, shoulders and legs are jelly! Loved it!
Monday, November 22, 2010
22-Nov BJJ - SouthSide Revolution!
Well new class tonight with BJJ Revolution Team SouthSide!
Great stuff, it was:
Warm Up
Stretch
Push Ups/Sit Ups/Back Raise
Tech: Arm Bar, with hands. Arm Bar, no hands. Triangle!
Tech: Sneeky sleeve choke, in guard, wrap around his own lapel around your arm. Same site. Next break is posture. Pass cuff of his gi up and catch, arm across then choke as he goes to posture!
Rolling:
4-5min Rolls.... SCHOOLED by the two purple belts!
Great stuff, it was:
Warm Up
Stretch
Push Ups/Sit Ups/Back Raise
Tech: Arm Bar, with hands. Arm Bar, no hands. Triangle!
Tech: Sneeky sleeve choke, in guard, wrap around his own lapel around your arm. Same site. Next break is posture. Pass cuff of his gi up and catch, arm across then choke as he goes to posture!
Rolling:
4-5min Rolls.... SCHOOLED by the two purple belts!
22-Nov Run & Stretch
So back was a little stiff over the weekend!
Run - 1000m
Stretch, full body 20min
Run - 2000m
Stretch
Just wanted to losen up!
Run - 1000m
Stretch, full body 20min
Run - 2000m
Stretch
Just wanted to losen up!
22-Nov NEW BJJ CLUB!
My BJJ team, but with a TEN MIN TRAVEL time. I owe Andy Ryan alot for letting me train under him.. plus my BLUE Belt. I look forward to rolling with the lads over there again!
BJJ Revolution Team SouthSide
We are a new BJJ Club based in the Kenilworth Lane, Harold's Cross, Dublin 6W and are affiliated with Team Ryano and BJJ Revolution Team.
All classes will be taken by Michael O'Hagan, Purple belt.
Michael O'Hagan started training in BJJ under Brown Belt Andy Ryan www.teamryano.com. Andy is a proud member of the BJJ Revolution Team (www.bjjrevolutionteam.com) under Rodrigo Mediroes (http://rodrigomedeirosbjj.com).
The club caters for people of all ages and fitness levels from beginners to advanced.
Class Timetable
Monday 7-8.45pm
Wednesday 7-8.45pm
Friday 7-8.45pm
Saturday 11-12.30
All classes will be GI at this moment in time, but this is not necessary to have for your first class!
Our facebook page can be found at : www.facebook.com/profile.php?id=100001833195836
Club Website: www.revolutionteamsouthside.com
Club Email: revolutionteamsouthside@gmail.com
Address: Number 5 Kenilworth Lane, Harold's Cross, Dublin 6, Co. Dublin (300m on right when coming from Harold's Cross Road)
General Public Transport: Rathgar Rd. (Frankfort Ave.) (500 m) 14, 15, 15A, 15B, 15C, 74, 74A
BJJ Revolution Team SouthSide
We are a new BJJ Club based in the Kenilworth Lane, Harold's Cross, Dublin 6W and are affiliated with Team Ryano and BJJ Revolution Team.
All classes will be taken by Michael O'Hagan, Purple belt.
Michael O'Hagan started training in BJJ under Brown Belt Andy Ryan www.teamryano.com. Andy is a proud member of the BJJ Revolution Team (www.bjjrevolutionteam.com) under Rodrigo Mediroes (http://rodrigomedeirosbjj.com).
The club caters for people of all ages and fitness levels from beginners to advanced.
Class Timetable
Monday 7-8.45pm
Wednesday 7-8.45pm
Friday 7-8.45pm
Saturday 11-12.30
All classes will be GI at this moment in time, but this is not necessary to have for your first class!
Our facebook page can be found at : www.facebook.com/profile.php?id=100001833195836
Club Website: www.revolutionteamsouthside.com
Club Email: revolutionteamsouthside@gmail.com
Address: Number 5 Kenilworth Lane, Harold's Cross, Dublin 6, Co. Dublin (300m on right when coming from Harold's Cross Road)
General Public Transport: Rathgar Rd. (Frankfort Ave.) (500 m) 14, 15, 15A, 15B, 15C, 74, 74A
Friday, November 19, 2010
19-Nov CrossFit WOD
WU:
(Row 500m + 15 push ups) x 4 rounds
WOD:
Squat & Chin Ups
3x5 (70kg + 3 Strict)
Bench
3x5 (110kg-115kg-110kg)
Shoulder Press
3x10 (35kg Bar)
Curls & Standing Row
3x10 (30kg Bar)
3x5 (35kg)
Comment:
Weights are good... but my weight is bad!
(Row 500m + 15 push ups) x 4 rounds
WOD:
Squat & Chin Ups
3x5 (70kg + 3 Strict)
Bench
3x5 (110kg-115kg-110kg)
Shoulder Press
3x10 (35kg Bar)
Curls & Standing Row
3x10 (30kg Bar)
3x5 (35kg)
Comment:
Weights are good... but my weight is bad!
Wednesday, November 17, 2010
17-Nov CrossFit WOD
WU:
(Row 500m + 15 push ups) x 4 rounds
WOD:
Bench
3x5 (110kg-115kg-117.5kg)
Squat & Chin Ups
3x5 (70kg + 3 Strict)
Curls
3x10 (30kg Bar)
Sit up & Back Raise
3x10
(Row 500m + 15 push ups) x 4 rounds
WOD:
Bench
3x5 (110kg-115kg-117.5kg)
Squat & Chin Ups
3x5 (70kg + 3 Strict)
Curls
3x10 (30kg Bar)
Sit up & Back Raise
3x10
Monday, November 15, 2010
15-Nov CrossFit WOD
WU:
(Row 500m + 15 push ups) x 4 rounds
WOD
Bench
3x5 (100kg-105kg-110kg)
Squat & Chin Ups
3x5 (80kg + 3 Strict)
Swirls & Calf & Push Ups
3*10
Body Curls
35kg Bar & Down Body
(Row 500m + 15 push ups) x 4 rounds
WOD
Bench
3x5 (100kg-105kg-110kg)
Squat & Chin Ups
3x5 (80kg + 3 Strict)
Swirls & Calf & Push Ups
3*10
Body Curls
35kg Bar & Down Body
Wednesday, November 10, 2010
10-Nov CrossFit Football WOD
WOD:
(Row 500m + 15 push ups) x 4 rounds
Bench
3x5 (100kg-105kg-105kg)
Squat & Chin Ups
3x5 (70kg + 3 Strict)
Swirls & Calf & Push Ups
3*10
Body Curls
35kg Bar & Down Body
(Row 500m + 15 push ups) x 4 rounds
Bench
3x5 (100kg-105kg-105kg)
Squat & Chin Ups
3x5 (70kg + 3 Strict)
Swirls & Calf & Push Ups
3*10
Body Curls
35kg Bar & Down Body
Monday, November 8, 2010
8-Nov CrossFit Football WOD
WOD:
(Row 500m + 15 push ups) x 4 rounds
Bench
5x3 (100kg-105kg-107.5kg-105kg-100kg)
Squat
5x3 (70kg)
Swirls & Calf & Push Ups
3*10
Comments:
Getting back into it....
(Row 500m + 15 push ups) x 4 rounds
Bench
5x3 (100kg-105kg-107.5kg-105kg-100kg)
Squat
5x3 (70kg)
Swirls & Calf & Push Ups
3*10
Comments:
Getting back into it....
Wednesday, November 3, 2010
3-Nov CrossFit Football WOD
WU:
Row 1,000m
WOD:
Bench 3x5 (100kg-110kg-110kg)
Squat 3x5 (70kg-70kg-70kg)
Standing Raise, Swirls, Push Ups 3x10
Curls, Rope Pull Downs
Comments:
Little under the weather, so was happy to get in there and do a bit, weights mostly!
Row 1,000m
WOD:
Bench 3x5 (100kg-110kg-110kg)
Squat 3x5 (70kg-70kg-70kg)
Standing Raise, Swirls, Push Ups 3x10
Curls, Rope Pull Downs
Comments:
Little under the weather, so was happy to get in there and do a bit, weights mostly!
Tuesday, October 26, 2010
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!
(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!
Friday, October 22, 2010
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
(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
Wednesday, October 20, 2010
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....
(Row 500m + 15 push ups) x 4 rounds
Rum 1000m 1/2 pace
Sprints 50m x 10
Comments:
More cardio....
Monday, October 18, 2010
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!
(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!
Wednesday, October 13, 2010
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.
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.
Monday, October 11, 2010
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!
(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!
Last night was the first night I woke twice, but fell asleep straigh after.
Thank God!
Saturday, October 9, 2010
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...
So out and about and 4.5k in 24:53!
Need to up the distance to at least 5k...
Friday, October 8, 2010
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
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
Thursday, October 7, 2010
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 ;)
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 ;)
Wednesday, October 6, 2010
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!
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!
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!
Tuesday, October 5, 2010
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!
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!
Monday, October 4, 2010
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!
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!
Friday, October 1, 2010
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!
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!
Wednesday, September 29, 2010
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.....
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.....
Monday, September 27, 2010
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!
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!
Monday, September 20, 2010
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!
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!
Wednesday, September 15, 2010
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!
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!
Monday, September 13, 2010
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.
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....
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 :(
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 :(
Sunday, September 12, 2010
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
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
Saturday, September 11, 2010
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!
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!
Friday, September 10, 2010
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!
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!
Wednesday, September 1, 2010
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:
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:
Tuesday, August 31, 2010
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!
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!
Monday, August 30, 2010
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!
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!
Sunday, August 29, 2010
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!
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!
Friday, August 27, 2010
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!
All good and enjoyed the different cardio!
Thursday, August 26, 2010
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.
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.
Wednesday, August 25, 2010
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!
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!
Monday, August 23, 2010
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!
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!
Friday, August 20, 2010
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.
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.
Wednesday, August 18, 2010
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!
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!
Tuesday, August 17, 2010
17-Aug Dublin Open..... Comming Soon...
So the Dublin open is on the way... will confirm the date!
Start the weight cut now... JOY!
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!
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!
Monday, August 16, 2010
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.
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.
Sunday, August 15, 2010
15-Aug Long Walk....
So went on a little stroll, recon it was 10miles min...will google map it and confirm!
Friday, August 13, 2010
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!
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!
Wednesday, August 11, 2010
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!
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!
Tuesday, August 10, 2010
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.
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.
Monday, August 9, 2010
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!
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!
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!
Friday, August 6, 2010
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!
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!
Wednesday, August 4, 2010
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!
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!
Tuesday, August 3, 2010
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 ;)
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 ;)
Friday, July 30, 2010
30-Jul Mixbag WOD
WU:
CFWU
Row 5m 1000M
WOD:
Inner & outher thigh 125kg 15*3
Leg press 220kg & 200m 10*3
EOW:
Curls and Rope Pull down 10*3 17.5kg & 50kg
Comments:
Working on the legs, will increase the running distance I recon next time.
CFWU
Row 5m 1000M
WOD:
Inner & outher thigh 125kg 15*3
Leg press 220kg & 200m 10*3
EOW:
Curls and Rope Pull down 10*3 17.5kg & 50kg
Comments:
Working on the legs, will increase the running distance I recon next time.
Tuesday, July 27, 2010
27-Jul CrossFit WOD
WU:
CFWU
Row 10min 2200m
WOD:
Push Press 3-3-3-5-5-5-5
EOW:
Push Ups, Curls & Tris
Comments:
Increas the work on the shoulder press, should be lifting heavyier weight!
CFWU
Row 10min 2200m
WOD:
Push Press 3-3-3-5-5-5-5
EOW:
Push Ups, Curls & Tris
Comments:
Increas the work on the shoulder press, should be lifting heavyier weight!
Monday, July 26, 2010
26-Jul CrossFit Football WOD
WU:
CFWU
Row 10M 2200m
WOD:
Bench 5, 5, 3, 3, 1, 1, 1, 1 (60kg-65kg-67.5kg-67.5kg-70kg-70kg-70kg-70kg.)
Strict Pull Ups 3 x max reps
Comments:
Decent session, a spotter would be helpful here with the bench work!
CFWU
Row 10M 2200m
WOD:
Bench 5, 5, 3, 3, 1, 1, 1, 1 (60kg-65kg-67.5kg-67.5kg-70kg-70kg-70kg-70kg.)
Strict Pull Ups 3 x max reps
Comments:
Decent session, a spotter would be helpful here with the bench work!
Friday, July 23, 2010
23-Jul Mixbag WOD
WU:
Row 10m 2200M
WOD:
Inner & outher thigh 125kg 15*3
Leg press 220kg & 200m 10*3
EOW:
(25kg Overhead Swirls & 150kg Standing Calf & Push Ups) 10*3
Comments:
Good session, lugs were feeling it at the end, recon that I can up that to 240kg pretty quickly!
Row 10m 2200M
WOD:
Inner & outher thigh 125kg 15*3
Leg press 220kg & 200m 10*3
EOW:
(25kg Overhead Swirls & 150kg Standing Calf & Push Ups) 10*3
Comments:
Good session, lugs were feeling it at the end, recon that I can up that to 240kg pretty quickly!
Wednesday, July 21, 2010
21-Jul CrossFit WOD
WU:
Row 10m 2200m
WOD:
As many as possible in 12min
2 Clean & Jerk (50kg)
2 Round of 3 Pull Ups, 5 Push Ups, 7 Air Squats
Comments:
Completed 6 in the 12min, was a great workout! Well happy with it and felt good afterwards.
Row 10m 2200m
WOD:
As many as possible in 12min
2 Clean & Jerk (50kg)
2 Round of 3 Pull Ups, 5 Push Ups, 7 Air Squats
Comments:
Completed 6 in the 12min, was a great workout! Well happy with it and felt good afterwards.
Monday, July 19, 2010
19-Jul CrossFit Football WOD
WU:
Row 10min 200m
WOD:
Complete 8 rounds - 40kg - 2 Power Snatches/4 Clean & Press/2 Power Snatches
EOW:
17.5kg Curls & Rope pull down 60kg 10*3
Comments:
Good session here, was working hard and had a HIGH sweat going ;)
Row 10min 200m
WOD:
Complete 8 rounds - 40kg - 2 Power Snatches/4 Clean & Press/2 Power Snatches
EOW:
17.5kg Curls & Rope pull down 60kg 10*3
Comments:
Good session here, was working hard and had a HIGH sweat going ;)
Friday, July 16, 2010
16-Jul Mixbag WOD
WU:
CFWU but no squats.
Row 5m 1100M 3/4pace
WOD:
Inner & outher thigh 125kg 15*3
Leg press 220kg 10*3
EOW:
(25kg Overhead Swirls & 150kg Standing Calf & Uneven Push Ups) 10*3
Comments:
Good session, legs were feeling it at the end!
CFWU but no squats.
Row 5m 1100M 3/4pace
WOD:
Inner & outher thigh 125kg 15*3
Leg press 220kg 10*3
EOW:
(25kg Overhead Swirls & 150kg Standing Calf & Uneven Push Ups) 10*3
Comments:
Good session, legs were feeling it at the end!
Wednesday, July 14, 2010
14-Jul CrossFit Football WOD
Warm Up:
CFWU
Row 5m/1150m
WOD:
Bench 5x5
(60kg-70kg-70kg-75kg-75kg)
EOW:
Curls & Tricept rope pull down
Comments: Laxy day today, not sure what was up with me. Was ment to do squats but didnt!
CFWU
Row 5m/1150m
WOD:
Bench 5x5
(60kg-70kg-70kg-75kg-75kg)
EOW:
Curls & Tricept rope pull down
Comments: Laxy day today, not sure what was up with me. Was ment to do squats but didnt!
Tuesday, July 13, 2010
13-Jul Spint Class & BJJ/Judo
Usual Sprint 7-8 and then Advance BJJ/Judo 8-930.
Sprints:
Was up mile
1 x 650m
6 x 350m
5 x 60
FOOKED!
BJJ/Judo
Warm up usual
Cardio, lots of stuff, was even more shattered big time!
Then triagle from the bottom, over on shoulder, leg up and change triangle grip and then roll. After move to there legs and close knees!
Comments:
Great session, I was so tired at the end of it. Need to get on the cardio and get the weigth down big time!
Sprints:
Was up mile
1 x 650m
6 x 350m
5 x 60
FOOKED!
BJJ/Judo
Warm up usual
Cardio, lots of stuff, was even more shattered big time!
Then triagle from the bottom, over on shoulder, leg up and change triangle grip and then roll. After move to there legs and close knees!
Comments:
Great session, I was so tired at the end of it. Need to get on the cardio and get the weigth down big time!
Monday, July 12, 2010
12-Jul BJJ
Well I made a balls of the training times, so got there with NorthSide Mick for 7 and class was on at 8!!!!
Me Mick and Big Jay rolled for 35min.... I was FOOKED!
No idea what was up that day.
Me Mick and Big Jay rolled for 35min.... I was FOOKED!
No idea what was up that day.
Friday, July 9, 2010
9-Jul Just Down....
Think I hit a low today, it was the realisation that I was doing all half arsed as usual. I lost an uncle this week and think my health was getting to me.
I know that im getting down over my weigth, but its willpower that the issue.
Today on its clean living.. my wight is 83kg ish....
Need to cop the hell on!
I know that im getting down over my weigth, but its willpower that the issue.
Today on its clean living.. my wight is 83kg ish....
Need to cop the hell on!
Monday, July 5, 2010
5-Jul WOD
WU:
CFWU
Row 5min 1000 meters
WOD:
(200m + 20push ups) x 5
Time:
Forgot my watch :(
Comments:
Was tired as hell today, was slow in the row and then tried to bang out the WOD!
CFWU
Row 5min 1000 meters
WOD:
(200m + 20push ups) x 5
Time:
Forgot my watch :(
Comments:
Was tired as hell today, was slow in the row and then tried to bang out the WOD!
Friday, July 2, 2010
2-Jul MixBag WOD
WU:
10min Rown 2200m
WOD:
Inner Tigh 125kg 15*3
Outer Tigh 125kg 15*3
(Leg Extensions 200kg 10reps + 200m) * 3
Standing Calf Raise 150kg 10*3
(OH Swirls 25kg + Uneven Push Ups) 10*3
Comments:
Doing the inner and outer for the Jits and just mixed up the rest a little. I could lift more on the leg extensions and will add some extra running. Good session!
10min Rown 2200m
WOD:
Inner Tigh 125kg 15*3
Outer Tigh 125kg 15*3
(Leg Extensions 200kg 10reps + 200m) * 3
Standing Calf Raise 150kg 10*3
(OH Swirls 25kg + Uneven Push Ups) 10*3
Comments:
Doing the inner and outer for the Jits and just mixed up the rest a little. I could lift more on the leg extensions and will add some extra running. Good session!
Thursday, July 1, 2010
1-Jul Workout & Yoga
So little home workout:
Chin ups/Push Ups/Sit Ups, fail floor flys and press, followed by shoulder raise and press.
Later that night it was off to Yoga in Dundrum, 75min session, really enjoy this...but hate the hamstring stretches! Course is over, so now need to get into a class!
Chin ups/Push Ups/Sit Ups, fail floor flys and press, followed by shoulder raise and press.
Later that night it was off to Yoga in Dundrum, 75min session, really enjoy this...but hate the hamstring stretches! Course is over, so now need to get into a class!
Wednesday, June 30, 2010
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).
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).
Tuesday, June 29, 2010
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.
----------------------------------------------------------------
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!
3 Rounds of: 1800m-1400m-900m, rest period was around 2 min but changed.
The 3x300m sprints to finish up, then lots of stretching.
----------------------------------------------------------------
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!
Monday, June 28, 2010
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!
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!
Sunday, June 27, 2010
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!
Push Up x 10
Bicep Curls x40
5 rounds
Then the shoulders with the same dumbell, press and lateral raise, all 15*3!
Saturday, June 26, 2010
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!
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!
Wednesday, June 23, 2010
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!
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!
Monday, June 21, 2010
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
Sunday, June 20, 2010
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.
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.
Friday, June 18, 2010
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!
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!
Thursday, June 17, 2010
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)
(Next Day: As per the norm, need to drink more water, was thirsty as hell and a little achey in the morn)
Wednesday, June 16, 2010
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.
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.
Saturday, June 12, 2010
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.
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.
Friday, June 11, 2010
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.
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.
Thursday, June 10, 2010
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!
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!
Wednesday, June 9, 2010
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!!!!!
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!
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!
Tuesday, June 8, 2010
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.
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.
Monday, June 7, 2010
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!
5 Pulls
10 Push
20 Sits
5 Rounds
Floor dumbell flys & press till failure!
Bettet than doing nothing!
Friday, June 4, 2010
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 ;)
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 ;)
Thursday, June 3, 2010
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!
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!
Wednesday, June 2, 2010
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.
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.
Monday, May 31, 2010
31-May CrossFit Football WOD
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.
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.
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!
Friday, April 30, 2010
30-Apr CrossFit Football WOD
Warm Up:
Row 3/4pace 1100 Meters
The Volkswagen
21, 15, 9 reps of:
Bench Press @ body weight (weight is 79kg, but I only lifted 70kg)
Pull Ups
EOW:
Overhead Swirls/Claf Raise
Comments: Drank way to much before the gym so didnt help it was sloshing about in the belly when training! Good session...arms a little tired....going to be stiff tomm!
Row 3/4pace 1100 Meters
The Volkswagen
21, 15, 9 reps of:
Bench Press @ body weight (weight is 79kg, but I only lifted 70kg)
Pull Ups
EOW:
Overhead Swirls/Claf Raise
Comments: Drank way to much before the gym so didnt help it was sloshing about in the belly when training! Good session...arms a little tired....going to be stiff tomm!
Wednesday, April 28, 2010
28-Apr CrossFit WOD
Warm Up:
Full CFWU (grav assisted pullups)
Four rounds for time of:
Row 500 meters
Rest 3 minutes
Time: 2.07 - 2.09 - 2.12 - 2.15
EOW:
Overhead/Calf Raise
Comments: Decent session, liked the idea of some cardio to help with the weight removal!
Full CFWU (grav assisted pullups)
Four rounds for time of:
Row 500 meters
Rest 3 minutes
Time: 2.07 - 2.09 - 2.12 - 2.15
EOW:
Overhead/Calf Raise
Comments: Decent session, liked the idea of some cardio to help with the weight removal!
Tuesday, April 27, 2010
27-Apr BJJ/Judo Training
First class back, hitting the ground running here!
We did a good warm up, then onto one on one from standing. Keep going for 2 min each, 4 on the mat. When 10min up, four new bodies on the mat and stay out.
Cardio was decent to be honest. Then we rolled and did some rolls, carts, arm drags, army shuffles etc for 15min.
Iron Man two lads for 15min and then done. Good session!
We did a good warm up, then onto one on one from standing. Keep going for 2 min each, 4 on the mat. When 10min up, four new bodies on the mat and stay out.
Cardio was decent to be honest. Then we rolled and did some rolls, carts, arm drags, army shuffles etc for 15min.
Iron Man two lads for 15min and then done. Good session!
6-Apr Holiday....home 17th...actually 27th!!!
So went to Tenner-Reef for a 10 day holiday... got sick the night before, so missed the flight, was a day late. Then a volcano went off and couldnt get home for 10 extra days!!
Training on holiday!
Well from the 17 days there, I ran 20min for about 9 days of it, some machine weights, so a little circut on them: Chest, Thigh extensions and lat pull downs. Decent job considering.
Aqua fun too and walking around in the sun, so dropped 3kg over the holiday....so job done.
On the 28th I weighed 79.1kg...well happy!
Training on holiday!
Well from the 17 days there, I ran 20min for about 9 days of it, some machine weights, so a little circut on them: Chest, Thigh extensions and lat pull downs. Decent job considering.
Aqua fun too and walking around in the sun, so dropped 3kg over the holiday....so job done.
On the 28th I weighed 79.1kg...well happy!
Tuesday, April 6, 2010
6-Apr CrossFit WOD
Warm Up:
CFWU with the squats.
Row 5min 1100m
WOD:
Overhead Squat 5-5-5-5-5 reps
EOW:
Ball Push ups 10x3.
Swirls
Comments: Got sick in the gym, half a warm up and then a row and then it was all over!
CFWU with the squats.
Row 5min 1100m
WOD:
Overhead Squat 5-5-5-5-5 reps
EOW:
Ball Push ups 10x3.
Swirls
Comments: Got sick in the gym, half a warm up and then a row and then it was all over!
Monday, April 5, 2010
5-Apr Gym & Run
Warm Up:
Full CFWU (Grav Pullup)
WOD:
Fit Ball: 15kg 15x3 Dumb Bell Bench.
Fit Ball: 10kg 15x3 Dumb Bell Fly.
Ball Push Ups 10x3
Swirls: 25kg 10x3
Run:
5k in 21min
Comments:
Back a little tweeked, so took it handy today and tried to stay away from straining it. The the run was a road run home. Good workout!
Full CFWU (Grav Pullup)
WOD:
Fit Ball: 15kg 15x3 Dumb Bell Bench.
Fit Ball: 10kg 15x3 Dumb Bell Fly.
Ball Push Ups 10x3
Swirls: 25kg 10x3
Run:
5k in 21min
Comments:
Back a little tweeked, so took it handy today and tried to stay away from straining it. The the run was a road run home. Good workout!
Friday, April 2, 2010
2-April CrossFit WOD
Warm Up:
Full CFWU (Grav Chin Ups)
Row 5min 1100m
WOD:
Split Jerk 1-1-1-1-1-1-1 reps
EOW:
Calf/Swirls
Comments:
Split Jerk 30kg-35kg-40kg-45kg-50kg-55kg-57.5kg reps
Pulled something small in my lower back, was a little off when doing the split jerk. Worked on Tech for this one also.
Full CFWU (Grav Chin Ups)
Row 5min 1100m
WOD:
Split Jerk 1-1-1-1-1-1-1 reps
EOW:
Calf/Swirls
Comments:
Split Jerk 30kg-35kg-40kg-45kg-50kg-55kg-57.5kg reps
Pulled something small in my lower back, was a little off when doing the split jerk. Worked on Tech for this one also.
Monday, March 29, 2010
29-Mar CrossFit WOD
Warm Up:
CFWU without OHS and Grav assisted pull ups.
Row 5min - 1100m
WOD:
Snatch 1-1-1-1-1-1-1 reps
Comments:
Worked on my OHS with a 15kg bar as it was straining my back. Stretched alot and then moved onto the Snatch with the 15kg bar. Recon I completed about 20 OHS and then 15 Snatchs to work on Tech.
EOW:
Claf/OH Swirls.
CFWU without OHS and Grav assisted pull ups.
Row 5min - 1100m
WOD:
Snatch 1-1-1-1-1-1-1 reps
Comments:
Worked on my OHS with a 15kg bar as it was straining my back. Stretched alot and then moved onto the Snatch with the 15kg bar. Recon I completed about 20 OHS and then 15 Snatchs to work on Tech.
EOW:
Claf/OH Swirls.
Monday, March 22, 2010
22-Mar BJJ
Good class last night, decent warm up and worked on getting to half guard.
Step In to sitting side half guard.
1. Right leg between theres.
2. Pull far leg over yours.
3. Sit into them and off to the side.
4. Grab leg and keep posture high.
In side guard to sitting side half guard
1. (Complicated to explain here) Tuck arm in close to you.
2. Change your body to the far side.
3. Grab leg and keep posture high.
Half Guard Sweep.
1. In side guard to sitting side half guard.
2. As they go to swap there grip
3. Grab foot sticking out and roll under them.
4. As there legs open, hook them in and pull them close to you.
5. End up on there back.
A few good rolls at the end, was happy with how things were going in the class too!
Decent night!
Step In to sitting side half guard.
1. Right leg between theres.
2. Pull far leg over yours.
3. Sit into them and off to the side.
4. Grab leg and keep posture high.
In side guard to sitting side half guard
1. (Complicated to explain here) Tuck arm in close to you.
2. Change your body to the far side.
3. Grab leg and keep posture high.
Half Guard Sweep.
1. In side guard to sitting side half guard.
2. As they go to swap there grip
3. Grab foot sticking out and roll under them.
4. As there legs open, hook them in and pull them close to you.
5. End up on there back.
A few good rolls at the end, was happy with how things were going in the class too!
Decent night!
22-Mar CrossFit WOD
Warm Up:
Row for 5min 3/4 pace.
For Time:
1/2 mile Run
35 Pull-ups
70 Push-ups
120 Squats
1/2 mile Run
Time:
Comments:
I have jits later and didnt sleep to well last night, so dropped the normal workout to this above. Its called the Puppies version. I enjoyed it and wasnt too knackered for BJJ later that night!
Row for 5min 3/4 pace.
For Time:
1/2 mile Run
35 Pull-ups
70 Push-ups
120 Squats
1/2 mile Run
Time:
Comments:
I have jits later and didnt sleep to well last night, so dropped the normal workout to this above. Its called the Puppies version. I enjoyed it and wasnt too knackered for BJJ later that night!
Saturday, March 20, 2010
20-Mar Tourist Sights and a long walk!
Went into the city center and did a few tourist items. All in all a visit to the Zoo, jail and a few other desitanations....racked up 10miles!
Was tired when I got home, good day out!
Was tired when I got home, good day out!
Friday, March 19, 2010
19-Mar CrossFit Football WOD
Warm Up:
Full CFWU (Grav assisted pullups)
WOD:
Perform 2 Power Cleans and 2 Strict Chin Ups on the minute for 15 minutes.
*For every rep not completed, perform 1 burpee
Comments:
Weight on the bar was 40kg, this was due to my LACK of TECKERS! I dropped the first attempt at 60kg and the whole gym had a stare...so dropped the weight to make sure that I did it correct! good workout, i liked it!
EOW:
Calf/Push-ups/Swirls
Full CFWU (Grav assisted pullups)
WOD:
Perform 2 Power Cleans and 2 Strict Chin Ups on the minute for 15 minutes.
*For every rep not completed, perform 1 burpee
Comments:
Weight on the bar was 40kg, this was due to my LACK of TECKERS! I dropped the first attempt at 60kg and the whole gym had a stare...so dropped the weight to make sure that I did it correct! good workout, i liked it!
EOW:
Calf/Push-ups/Swirls
Tuesday, March 16, 2010
16-Mar BJJ
Good tough class tonight, was shattered after the warm up....legs were like jelly big time!
Then rolled with the Ginja Ninja and he tried to rip my arm off!
Didnt do much tech, we did a half guard to anaconda choke in the middle:
1. Side control, hand around the collar and under neck.
2. Scout hips back towards the head and trap the arm.
3. stay on top of the arm and move around
4. rap up arms and choke!
Finished with 4 tough rolls and was done.....glad to be back.
Then rolled with the Ginja Ninja and he tried to rip my arm off!
Didnt do much tech, we did a half guard to anaconda choke in the middle:
1. Side control, hand around the collar and under neck.
2. Scout hips back towards the head and trap the arm.
3. stay on top of the arm and move around
4. rap up arms and choke!
Finished with 4 tough rolls and was done.....glad to be back.
Monday, March 15, 2010
15-Mar BJJ Class
Decent class, we did some soft rolls then moved to guard passing.
We then worked on knee ride:
1. Knee ride, as they turn in, hands on mat above head and switch to other side.
2. Knee ride, as they tuen in mover around the head, one large step and then adjust!
3. Knee ride to mount.
4. Mount arm bar, as they push up, hands on the chest and hug and fall as leg goes over.
5. Knee ride, shin into arm pit, hand over on mat and leg over face and fall back to finish.
A few rolls and then all done. Back is a little weak so only rolled 2-3 rounds.
We then worked on knee ride:
1. Knee ride, as they turn in, hands on mat above head and switch to other side.
2. Knee ride, as they tuen in mover around the head, one large step and then adjust!
3. Knee ride to mount.
4. Mount arm bar, as they push up, hands on the chest and hug and fall as leg goes over.
5. Knee ride, shin into arm pit, hand over on mat and leg over face and fall back to finish.
A few rolls and then all done. Back is a little weak so only rolled 2-3 rounds.
15-Mar CrossFit WOD
Warm Up:
Full (Grav Assisted Pull Ups)
WOD:
Shoulder Press 3-3-3-3-3-3-3
Comments: 20kg-40kg-45kg-50kg-50kg-40kg-40kg
My shoulder press is weak and need to work on this. Decent work out. Legs were a little weak still from Friday...lol!
Overhead Swirls - 25kg.
Full (Grav Assisted Pull Ups)
WOD:
Shoulder Press 3-3-3-3-3-3-3
Comments: 20kg-40kg-45kg-50kg-50kg-40kg-40kg
My shoulder press is weak and need to work on this. Decent work out. Legs were a little weak still from Friday...lol!
Overhead Swirls - 25kg.
Sunday, March 14, 2010
14-Mar Marcus Davis Seminar
One of my favourite fighters was in our gym showing us how to be a better MMA fighter, wasnt training to went along to say hi as I trained in his gym in Bangor before. Nice lad, was looking like a good session before I legged it!
Friday, March 12, 2010
12-Mar Crossfit WOD
Warm Up:
Full CFWU (Grav Assisted) no squats!
WOD:
Ten rounds for time of:
135 pound Deadlift, 10 reps
10 push-ups
Comments:
Really tough session, nackered and legs were like jelly! had some grip issues too....surprised at that...need to work on it!
Time: 20.20
Full CFWU (Grav Assisted) no squats!
WOD:
Ten rounds for time of:
135 pound Deadlift, 10 reps
10 push-ups
Comments:
Really tough session, nackered and legs were like jelly! had some grip issues too....surprised at that...need to work on it!
Time: 20.20
Tuesday, March 9, 2010
9-Mar BJJ
Right, good class tonight....got a little mashed by the Ginja Ninja and had some burns on the old face! CHEERS MATE!
We did some takedowns and follow into Arm Bars.
1. Side trip and knee in arm pit and fall into arm bar.
2. Side trip knee into arm pit, post out over guy and cross leg. Arm bar or fall into arm bar.
Arm Bar finishs.
1. Rotate arm in forward towards head and then full back with power.
2. Leg into arm to break.
3. Posture hold arm back with one arm over onto your knee. other arm goes under chin and far lapel. Then bring foot over head and choke!
Remeber: Always keep leg over head to control person.
Arm Bar from takedown.
1. they go for side take down, change grip from elbow to around the arm.
2. Knee on hip and fall back.
3. Pull them into you and whip other leg over head.
!!ANIMAL!!
Ended up with a few rolls, good sesion!
We did some takedowns and follow into Arm Bars.
1. Side trip and knee in arm pit and fall into arm bar.
2. Side trip knee into arm pit, post out over guy and cross leg. Arm bar or fall into arm bar.
Arm Bar finishs.
1. Rotate arm in forward towards head and then full back with power.
2. Leg into arm to break.
3. Posture hold arm back with one arm over onto your knee. other arm goes under chin and far lapel. Then bring foot over head and choke!
Remeber: Always keep leg over head to control person.
Arm Bar from takedown.
1. they go for side take down, change grip from elbow to around the arm.
2. Knee on hip and fall back.
3. Pull them into you and whip other leg over head.
!!ANIMAL!!
Ended up with a few rolls, good sesion!
Monday, March 8, 2010
8-Mar BJJ
Went to my first class tonight, we just wamred up and then worked from harness control on the back and both hooks in where you tie up there legs and control them at there knees.
We drilled the following:
1. Rear Naked Choke
2. Collar Choke, high thumb inside lapel then cross over to other lapel. Both hands over the shoulder. Breath in and pull back to choke.
3. Collar Choke, high thumb inside lapel, turn to the opposite side of the arm and scoot out. move your hook across the body and grab the GI pant at the knee and straighten you body.
A few rolls and all good. Decent session.
We drilled the following:
1. Rear Naked Choke
2. Collar Choke, high thumb inside lapel then cross over to other lapel. Both hands over the shoulder. Breath in and pull back to choke.
3. Collar Choke, high thumb inside lapel, turn to the opposite side of the arm and scoot out. move your hook across the body and grab the GI pant at the knee and straighten you body.
A few rolls and all good. Decent session.
8-Mar CrossFit WOD
Warm Up -
Full (grav assisted pull ups)
WOD -
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Comments -
Overhead squat 15kg(F)-0-0-0-0 reps:
Front squat 15kg-35kg-35kg-45kg-45kg reps
Back squat 45kg-65kg-85kg-95kg-95kg reps
Back was really stiff, felt like it was going to tear something on the overhead. The others were ok and think I could have gone harder.
Finished with: Overhead swirls + Calf Raise + Sit Ups.
Full (grav assisted pull ups)
WOD -
Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps
Comments -
Overhead squat 15kg(F)-0-0-0-0 reps:
Front squat 15kg-35kg-35kg-45kg-45kg reps
Back squat 45kg-65kg-85kg-95kg-95kg reps
Back was really stiff, felt like it was going to tear something on the overhead. The others were ok and think I could have gone harder.
Finished with: Overhead swirls + Calf Raise + Sit Ups.
Sunday, March 7, 2010
7-Mar Day 1
Went to a concert and was uncomfortable due to a belly and tight jeans!
Put in over 14,000 steps from walking to and from and had a good diet and no crap.
This is the start and I am sick of feeling like this, im back to 81.7kg and was 74kg in OCT after all my hard work to get from 83kg....
So Day 1!
Put in over 14,000 steps from walking to and from and had a good diet and no crap.
This is the start and I am sick of feeling like this, im back to 81.7kg and was 74kg in OCT after all my hard work to get from 83kg....
So Day 1!
Sunday, February 21, 2010
21-Feb Home Workout
5k Road Run - 18m:54s
30x3 Sit Ups
Comments: Road run was hard, had issues with a reapeating dinner!the cold was burin my lungs again today.
Its a hard start, but competitions are won here!
30x3 Sit Ups
Comments: Road run was hard, had issues with a reapeating dinner!the cold was burin my lungs again today.
Its a hard start, but competitions are won here!
21-Feb Dublin Open
If I had more time and was training this would have been a big comp for me....but that life.
was 80.5kg on the scales in the morning and was thinking about competing...but didnt in the end.
We over with the Ginja Ninja as a corner man and to help him warm up. Got roped into table work for the comp and missed my BOY getting two quick subs and a GOLD to take home.
Missed rolling, the warm up with dave was sweet....roll on Tuesday!
was 80.5kg on the scales in the morning and was thinking about competing...but didnt in the end.
We over with the Ginja Ninja as a corner man and to help him warm up. Got roped into table work for the comp and missed my BOY getting two quick subs and a GOLD to take home.
Missed rolling, the warm up with dave was sweet....roll on Tuesday!
Saturday, February 20, 2010
20-Feb Home Workout
3x20 Push Ups
5k Road Run - 19m:19s
30(Sit Ups)+20(Push Ups)x3
Comments: Diet was good today, no JUNK! Decent breakfast and lunch and healthy dinner!
Road run was a mare, first one back, felt great after....lungs burned in the cold air.
5k Road Run - 19m:19s
30(Sit Ups)+20(Push Ups)x3
Comments: Diet was good today, no JUNK! Decent breakfast and lunch and healthy dinner!
Road run was a mare, first one back, felt great after....lungs burned in the cold air.
Sunday, February 14, 2010
14-Feb Home Workout..
80.6KG on the scales this morning.
Workout at home was as follows:
5 Pull Ups + 10 Wide Push Ups + 15 Sit Ups = 1 round x 5
Walking to Mass now which is 5k and then 5k home.
Will try and get a 5k road run in later tonight. My time over Xmas was 18:46s, recon im a little off that, but lets see how we go.
Workout at home was as follows:
5 Pull Ups + 10 Wide Push Ups + 15 Sit Ups = 1 round x 5
Walking to Mass now which is 5k and then 5k home.
Will try and get a 5k road run in later tonight. My time over Xmas was 18:46s, recon im a little off that, but lets see how we go.
Saturday, February 13, 2010
13-Feb Home Workout..
Well diet was good today and as a treat had a choclate eclaire. Was 80.6KG first thing, so on with the new goal.
Workout at home was as follows:
5 Pull Ups + 10 Wide Push Ups + 15 Sit Ups = 1 round x 5
Decent work out to be honest for 7min at home, every little helps.
Went on a 6k walk then with the little lady in the evening, was about 60min worth.
Workout at home was as follows:
5 Pull Ups + 10 Wide Push Ups + 15 Sit Ups = 1 round x 5
Decent work out to be honest for 7min at home, every little helps.
Went on a 6k walk then with the little lady in the evening, was about 60min worth.
Monday, February 8, 2010
8-Feb CrossFit WOD
Deadlift 5-5-5-5-5-5-5 reps
Warm Up: Full CFWU with Grav assisted pull ups.
End: 25kg Over Head Swirls: 10x3.
Comments: 80kg-100kg-90kg-80kg-80k.
Grip was a little weak, need to work on that for Jits!
Was shattered, but a good session in the gym...looking forward to getting back into it!
Warm Up: Full CFWU with Grav assisted pull ups.
End: 25kg Over Head Swirls: 10x3.
Comments: 80kg-100kg-90kg-80kg-80k.
Grip was a little weak, need to work on that for Jits!
Was shattered, but a good session in the gym...looking forward to getting back into it!
Monday, February 1, 2010
1-Feb CrossFitt WOD
With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout’s formula for as long as possible.
Don’t do more than 60 squats in any round.
In any case, stay moving for 12 minutes.
Warm Up: Row 5min 3/4 pace.
Comments: Good work out, was shattered at the end. the pull ups were WELL lacking. But time out was the issue!
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout’s formula for as long as possible.
Don’t do more than 60 squats in any round.
In any case, stay moving for 12 minutes.
Warm Up: Row 5min 3/4 pace.
Comments: Good work out, was shattered at the end. the pull ups were WELL lacking. But time out was the issue!
LIfe like that......
Well its near a month since my last confession...
what a month, as I write this im in work and still thing about the month gets to me and I can feel the emotion.
I dont want to go into detials, but my outlook on life has changed cause of it!
I missed the team trip to the Europeans in Lisbon, they all did really well so I have to set some new goals.
Ill keep you all posted...
Cheers
what a month, as I write this im in work and still thing about the month gets to me and I can feel the emotion.
I dont want to go into detials, but my outlook on life has changed cause of it!
I missed the team trip to the Europeans in Lisbon, they all did really well so I have to set some new goals.
Ill keep you all posted...
Cheers
Wednesday, January 6, 2010
6-Jan CrossFit WOD
“Barbie”
Five rounds, each for time of:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats
Warm Up: Row 10min 3/4 pace.
Time: 19:50approx
Comments: NACKERED, that was a tough workout!
Five rounds, each for time of:
5 Pull-ups
10 Push-ups
15 Sit-ups
20 Squats
Warm Up: Row 10min 3/4 pace.
Time: 19:50approx
Comments: NACKERED, that was a tough workout!
6-Jan Northen Irish Open
The NI open is this Sunday, so going up on the day with the ginja ninja.
Im not on weight, im going to compete in the 82kg Blue Belt division, I am weigin in at 80kg without a GI today. Need to drop a little before Sunday, hope to be 75ish by the sunday morning so on the way for the Europeans.
Im not on weight, im going to compete in the 82kg Blue Belt division, I am weigin in at 80kg without a GI today. Need to drop a little before Sunday, hope to be 75ish by the sunday morning so on the way for the Europeans.
Tuesday, January 5, 2010
5-Jan BJJ
Not going to Judo till after the Europeans, so just went to BJJ with Dave last night.
Good warm up, soft rolling at the start. Then some rolls and passing guard.
Decent session, got wacked a few times in the head by a new guy, but all good.
Good warm up, soft rolling at the start. Then some rolls and passing guard.
Decent session, got wacked a few times in the head by a new guy, but all good.
Monday, January 4, 2010
4-Jan CrossFit WOD
So first session back, so just did the full CFWU and was SCREWED! (Gra assisted Pull up but)
Then just did some 40kg deads and 20kg snatches and finished with 25kg overheads....
then it was shower time...
didnt feel too good after all that! SOFT!
Then just did some 40kg deads and 20kg snatches and finished with 25kg overheads....
then it was shower time...
didnt feel too good after all that! SOFT!
Sunday, January 3, 2010
3-Jan BJJ Private...with the boys!
So from the 21st of Dec till the 3rd....I ate, drank and be merry!
Im up to 81kg...so a little heavy.
Meet up with Dave(blue belt) and Mick(purple belt) and warmed up and rolled for a few hours. Good seassion, except for a knee ride and nearly made me sick.
Things we worked on:
Pistol Grip Sweep:
1. Cross pistol grip, tie up both arms.
2. Opp leg into the arm pit.
3. Trun hips out and come to the side on, then kick leg and roll over with your opp.
4. let go of the near arm, as this is illegal for Blues(arm crush!)
Reverse Sweep:
1. Guy goes to break your gaurd and ends up in Combat position.
2. Hook your leg into his standing leg, then tie up opp arm.
3. Kick leg up and pull down arm and follow him.
4. End up in mount.
Im up to 81kg...so a little heavy.
Meet up with Dave(blue belt) and Mick(purple belt) and warmed up and rolled for a few hours. Good seassion, except for a knee ride and nearly made me sick.
Things we worked on:
Pistol Grip Sweep:
1. Cross pistol grip, tie up both arms.
2. Opp leg into the arm pit.
3. Trun hips out and come to the side on, then kick leg and roll over with your opp.
4. let go of the near arm, as this is illegal for Blues(arm crush!)
Reverse Sweep:
1. Guy goes to break your gaurd and ends up in Combat position.
2. Hook your leg into his standing leg, then tie up opp arm.
3. Kick leg up and pull down arm and follow him.
4. End up in mount.
Friday, January 1, 2010
11-Jan NI jits Open
Weather was so bad here it showed and was -8 at some stages over the last few day. Too dangerous to make the trip up north for the comp yesterday.
Pity I didnt want to bail on this, checked the results and there was noone in the -82kg Blue Belt to even compete against.
Pity I didnt want to bail on this, checked the results and there was noone in the -82kg Blue Belt to even compete against.