30-Aug SDSC WOD

WU:
2 Rounds of -
10 Dislocates
10 OH Squats
10 Scap PU
8 Airplanes each side
8 Birdogs each side
16 Reverse Lunge

SWOD:
Front Squat WU 2x8 + 4x8 (40kg-50kg-60kg-60kg-60kg-60kg)

WOD:
KB Clean & OH Press from rack (level 5) x5 (16kg for round 1, 20kg for other 4)

4 Min AMRAP 16kg KB Swig - 173swings

Comments:
Good class, my tech on KBs needs some work. Flex on the squat was poor again. Need to do the partner stretch evey class. Back was feeling it with the ladders, so went to 16kg for the max swings.

27-Aug SDSC WOD

WU:
3 Rounds of -
15 KB Swings 12kg
12 Scap PU
12 Plant /PU
12 Back Raise

SWOD:
Shoulder Press 3x5 Reset (57.5kg)

WOD:
5x 20kg DB Hang Power Clean
10x Clapping PU
Time 7'17

EOW:
Squat 4x5 (80kg)
UR Row 4x5 (55kg)

Comments:
WOD was a killer, there is no rest in the clapping PU. In the HPC you can get past on tech when the weight it heavy, with the Clapping PU.... there is nowhere to hide. I smashed the first round and died a death on the second..... grinder!

25-Aug SDSC WOD

Mob:
Foam roll + LC Glutes

WU:
3 Rounds of -
15 Squat
6 Spiderman Hamie Stretch
16 Mountain Climbers
12 Back Raise
HFS

SWOD:
Deadlift 5x 85% (60kg-90kg-110kg-120kg-130kg)

WOD:
3 Rounds of -
20 Weighted Lunge (20kg BD x2)
20 KB Swing (24kg)
20 Push Ups

Time: 6'54

Comments:
I HATE WEIGHTED LUNGES..... can add them to thrusters as a pet hate. Was a killer WOD, but felt good to bang it out under 7min!

25-Aug South Dublin Strength & Conditioning

So the new gym is open and its got a new name to go with everything!

So lets all check it out....

http://www.southdublinsc.ie/

Also a bit of a FB 'LIKE' would be great:

http://www.facebook.com/#!/pages/South-Dublin-Strength-and-Conditioning/124259437641436?sk=wall

Pics Below....

23-Aug Combat Workshop WOD

WU:
12 KB Squat w/Goblet Stretch (16kg)
12 KB Swings w/GM Stretch (16kg)
12 Back Raise

SWOD:
1. HPC (Reset)3-3-3-3-3-3 (40kg-40kg-40kg-50kg-50kg-50kg)

2. RDL 4x6 (50kg-60kg-70kg-90kg)

3. 400m *2min Rest* 400m (Time: 1'30 & 1'10)

Comments:
Reset on the HPC, need to work on the tech so dropped the weight and make sure that I work on all points of the lift. Decent 400m sprints also, wasnt all out in the first 400, but put it in for the second one.

20-Aug Combat Workshop WOD

MOB:
Grid Rolling + LC Ball

WU:
15 KB Squat
15 KB Swing
6 Spiderman Hammie
10 Cobra PU
HFS

SWOD:
Deadlift(Reset) 5xMax (90kg-100kg-110kg-130kg)

WOD:
30kg Barbell
10,9,8,7,6,5,4,3,2,1
Front Squat + Push Press + Thrusters
(First round is 10 FS then 10 PP then 10 TR etc...)
Time: 13'06

EOW:
Bench Press 5-5-5-5-5 (70kg-80kg-90kg-70kg-70kg)

Comments:
Killer WOD, picked a good weight to start with. Ended up having a few breaks in between each round. After 6 it got a little easier. Shoulders were hanging after!

19-Aug Vibram Five Finger Review

So after checking out these a few times in 53 Degrees North, I finally went and purchased a pair of black KSOs (Keep Stuff Out). The whole range is designed to fit the exact size of your foot and you need to be measured properly to ensure a good fit. When I put them on for the first time, which does take some time ;), I was impressed and surprised how it felt. Its really a foot glove. They are so different from any other shoe I have ever worn. They are very lightweight compared to traditional runners. The sole is very thin, 3.5mm thick and made of a hard wearing rubber compound. The upper fabric is stretchy and comfortable. A single Velcro strap wraps around the heel and over the foot to help secure the shoe to your foot.

I was worried about traction in the KSO as the sole is quite sleek. This hasn't been an issue, but I have not worn them too much in the rain or on wet surfaces.

I first started using them for short walks. I found that my feet got quite tired quickly at first. Like some part of my feet were not used to the movement. This got less of an issue over time and wear. My next task and the main reason to purchase them was to wear them down to the gym to train in. I read a few posts on weight lifting in bare feet for better stability. So this is where I was hoping to get the most use out of them. One of the first downsides was that we would be doing a 400m run during our WODs. So I would have to change into normal runners to do this as it was hard to run at speed over the hard ground. I even found the warm up 400m sore.

Over time I got used to running 400m in them and my feet adapted. The hardest part of a run was the slowing down to stop and turn. It took some time to be able to get used to doing this at pace. This shoe can be worn comfortably for long periods of time. Just don't be surprised to see people staring at them from time to time!

After about 5 months of use, my KSOs developed a little odour. I've washed them in a towel wash at 30 degrees and once dry there were like new. I am aware that this can be done for all runners, but over time it can weaken the glue holding the upper and lower together. I will have to see how it goes.

About a month ago, I purchased a second pair. I went for something with a bit more grip.

As you can see from the image, the differences in these compared to the KSO is a brand new sole design to the Vibram line that includes podded Vibram rubber, a small amount of EVA that is thickest under the ball of the foot, an Achilles notch, and a few other additions such as reflective material on the strap and heel.

I would recommend the Vibram's Five Fingers to anyone. There very comfortable to wear day to day and can be got quite cheap compared to normal runner, just cant wear these to a club ;)

18-Aug Combat Workshop WOD

Mob:
Grid Roller

WU:
3 Rounds of -
12 Lunge/T
10 Cobra PU
6 Spiderman/Hamstring Stretch
6 Floor Sliders

SWOD:
Shoulder Press 2x5 + 1xMax (60kg(3)-55kg-55kg(6))

WOD:
Magic '50'
5 Rounds of -
5 DB Snatch R
5 DB Snatch L
5 DB Swing R
5 DB Swing L
10 Burpee PU
*45sec Rest*


Time: 9'33

Comment:
FOOKED, was seeing some stars at the end. Hit the wall big time after the 3 round. Killer WOD!

16-Aug Combat Workshop WOD

Mob:
Grid Roller

WU:
3 Rounds of -
15 KB Squats
15 KB Swings
10 Burpees ITBs
10 Back Raise
4 Spiderman/Hamstring Stretch

SWOD/WOD:

A. RDL 5-5-5-5 (50kg-60kg-70kg-90kg)

B. Thrusters 4x12+1min Rest (30kg)

C. 30 Burpees in a min (3 Attempts to get them)
*Completed 30 in the 1 min on first attempt*

Comments:
Good session, need to work on the thrusters. Really not a fan of them for whatever reason.

15-Aug Mobility Update

So here I am day one....



And here we go a few months in...



So im getting there slowly. My OHS was poor from day one, mobility was really poor and Daves nice vid shamed me into getting it sorted!

13-Aug Combat Workshop WOD

WU:
3 Rounds of -
KB Squat w/H x12
KB Wing x12
Mountain Climbers x20
Cobra PU x10
Back Raise x10

TECH:
* Muscle Snatch - OHS
* Snatch Push Press - OHS
* Snatch Balance

SWOD:
Hang Power Snatch 2-2-2-2 (20kg-25kg-30kg-40kgF-30kg)

WOD:
3 Rounds of -
10 HPS 25kg
20 Box Jumps 22'
400m Run

Time: 10'54

Comments:
Trying to get the correct tech on the HPS from the first attempt. The 40kg was a little much on the first day of it. Seem like a decent movement for me at the min. My OHS needs more mobility, but is getting better.

11-Aug Combat Workshop WOD

Late.... 9 Burpees

WU:
3 Rounds of -
Stepping Lunge w/Twist x12
16kg KB Squat x12
16kg KB Swing x12
Back Raise x12
Spiderman/Hammie Stretch

TECH:
Power Clean 2-2-2-2 (50kg-60kg-70kg-70kg)

SWOD:
20min Amrap

1 PC per Round 50kg
*Then*
10 KB Swings 16kg
10 Push Ups
10 Squats

Rounds: 10 complete

Comments:
Was smashing the wod, had completed 6 rounds in 7min.... then I hit the wall and it was a sturggle!

9-Aug Combat Workshop WOD

WU:
3 Rounds of -
12kg Squats x15
Plank /PU x10
Back Raise x10
Wall Climbers x12
HFS

WOD:
400m Run
20 10kg Weighted Sit Ups
30 Hands of Floor PU
50 24kg Swings
30 Hands of Floor PU
20 10kg Weighted Sit Ups
400m Run

Time: 9'30

EOW:
Push Press - Tech (20kg)
Split Jerk - 3,3,3,2,2,2,2(20kg-20kg-40kg-50kg-40kg-40kg-40kg)

Comments:
Sub 10min WOD, the new 400m run feels alot easier than the last lane run.

Having a few issues with the step back after the split jerk, its always the rear leg first. Need to sort that out!

6-Aug Combat Workshop WOD

WU:
3 Rounds of -
Squat x12
PU w/H x10
Wall Climbers x10
Back Raise x10
HFS

SWOD:
5 Rounds of -
1xPC + 3xFront Squats + 1xJerk
(50kg-55kg-60kg-65kg-70kg)

5 Rounds of -
3xPC + 1xFront Squats + 3xJerk
(50kg-55kg-60kg-65kg-70kg(3PC+1FC+F))

OHS 4x5 (15kg-17.5kg-20kg-23kg)

Comments:
FOOTWORK, need to scale back the weight and get the footwork and tech sorted!
OHS was looking better, just need to work on that also.

4-Aug Combat Workshop WOD

WU:
3 Rounds of -
Squats x12
Hill Climbers x12
Scap PU x12
Back Raise x12

SWOD:
A1. Shoulder Press 4x5 (50kg-55kg-60kg-65kg(4)-65kg(2))

A2. Band Pull Aparts 4x12/15

B. Barbell Row 4x10-12 (55kg-60kg-65kg-70kg)

C. 12-to-1
KB Swing
Burpee

Time: 7'11

Comments:
Great session, the WOD was a killer, but felt good once completed. Shoulder press needs a little something, failed on the 65kg and usually have that weight..... thrusters on Tuesday may have been a factor ;)

2-Aug Combat Workshop WOD

WU:
3 Rounds of -
KB Squats x12
Waiter Carry
KB Swings x12
Waiter Carry
Back Raise x12

SWOD:
Back Squat 3x5 (85kg-90kg-100kg)

WOD:
5 Rounds of -
Thrusters x15
*Rest 1min*

Rounds 1: 40kg
Rounds 2: 40kg
Rounds 3: 30kg
Rounds 4: 30kg
Rounds 5: 30kg

EOW:
Core 3 Rounds of Max Plank

Comments:
I HATE THRUSTERS..... just hate them, they kill me everytime. Started off 2.5kg under the RX for men. Recon an even 35kg would have been better. The last two rounds were broken with more than the 1min rest,was fooked!

1-Aug Home WOD

So with the arrival of the nipper, need to figure out a few WODS I can do to keep the fitness from slipping much. Currently the diet is in check and under control for the LAST TIME!

So I pulled out a 20kg Plate I have had for ages and deceided to google what can be done with it.

Heres what I did:

3 Rounds of -
Push Ups x15
OH Swirls x15
Squats x15

Then -
3 Rounds of -
Snatches x15
OH Side to Sides x15
Lawnmowers x15

Then -
3 Rounds of -
Curls x15
BO Rows x15
Side Bends x10 (per side)

Comments:
At the min, I gotta work with what I have. So this took about 30min. Need to see what variations are out there for this.