30-Dec WOD

WU: 3 Rounds of - 10x Squats 10x PU w/H 10x Back Raise 8x Sliders HFS Stretch: Back, Ham, Glutes & Shoulders SWOD: Shoulder Press 3x5 (52.5kg-55kg-57.5kg) Power Clean 3-3-3-3-3 (50kg-55kg-60kg-62.5kg-65kg) Deadlift 3x5 (110kg-120kg-130kg) WOD: 5 Rounds of - 1x Power Clean 2x Hang Power Clean 3x Front Squat 2x Push Press Stretch: Back, Ham, Glutes & Shoulders 

28-Dec Afternoon Stroll

Took jake on a merry stroll today, was a little cold so he was well wrapped up warm.

Left the apartment at 2.20pm and got to DTC about 3.10pm, said an hello to the wife, pottered around some shops and then hit the streets again. Ended up at home about 4.45pm.

Ended up covering 7.4k.

Xmas Break....

So the xmas break is uppon us and its a time for family and trying not to pack on the old pounds.

My freebee 12 days of xmas pass for Westwood is over shortly so decisons on sports/goals for the new year are on my mind.......

Jake will be swimming in January so we will be attending Medowbrook close to Dundrum on saturdays for a bit and see how he gets on.

Merry Xmas to all!

23-Dec WOD

WU:
10x Squat
10x 12kg American KB Swing
10x PU
10x Back Raise
10x Wall Sliders

Stretch:
HFS, Ham, Glutes, Lower Back

Mob:
Foam Roll Back/Shoulder

SWOD:
Squat 3x5 (80kg-85kg-90kg)

Bench 3x5 (72.5kg-75kg-80kg)

WOD:
5 Min AMRAP -
3x Chin Ups
5x Barbell Rows
5x Right Arm 20kg KB Swing
5x Left Arm 20kg KB Swing
Rounds: Finished CU of round 6.

Comments:
Mini wod again tofay and I burnt out at it. The Rows were a killer in the end!

21-Dec WOD

WU:
3 Rounds of -
10x Goblet Squat 16kg KB
10x 16kg KB Swing
10x Scap PU
10x Back Raise

Stretch:
Back, Hamstrings and glutes

SWOD:
Shoulder Press 3x5 (50kg-55kg-60kg)

Power Clean 5x3 (40kg-50kg-60kg-60kg-60kg)

WOD:
5min AMRAP
3x Chin Ups
5x Push Ups
7x 20kg KB Swing
Rounds: 8 complete

Stretch:
Back, Hamstrings and glutes

Comments:
Fecking hell that mini WOD was tough. First 60kg clean was on the wobbly side, but last two were decent. Last rep of the fifth set was tough and steped out a little on the left side.

17-Dec SWOD

WU:

3 Rounds of -

10x 20kg KB Swing

10x Squat

10x PU w/H

10x Back Raise

8x Floor Sliders

HFS

Stretch:

Ham, Glutes, lower back & Shoulders

SWOD:

Deadlift 3x5 (100kg-110kg-120kg)

Bent Over Row 3x5 (50kg-50kg-50kg)

Bench Press 3x5 (70kg-75kg-77.5kg)

Comments:

Was a little stiff and tired today, lack of sleep! Just wanted to get up and do a 45min session, now WOD in there today.

16-Dec WOD

WU:
3 Rounds of -
10x 20kg KB Goblet Squat
10x 20kg KB Swing
10x Plank to PU
10x Back Raise
HFS

Stretch:
Ham, Glutes and Back.

SWOD:
Push Press 3x5 (50kg-55kg(4)-52.5kg)

Squat 3x5 (75kg-85kg-90kg)

WOD:
3 Rounds of -
8 Ring Dips
8 Ring Rows
8 One Arm 20kg KB Swing - Left
8 One Arm 20kg KB Swing - Right

Comments:
Decent session today, just keeping the cowebs off. Weight is under my PB in all, but need to build back up to it.

14-Dec WOD

WU:
3 Rounds of -
10x Squat
10x Plank /PU
10x Scap PU
10x Back Raise
8x Floor Sliders
HFS

Stretch:
Lower back, hamstrings, glutes and shoulders

SWOD
Power Clean 3-3-3-3-3 (40kg-50kg-60kg-50kg-40kg)

WOD:
Barbell Complex
5 Rounds of -
1x Power Clean
2x Hang Power Clean
3x Front Squat
2x Push Press
Weight 40kg

EOW:

Bench Press 3x5 (60kg-70kg-75kg)

Comments:
First proper SWOD and WOD in a while, flexabilty was an effect. Stretch mid WOD round made things easier. Weigth was lower than normal, but then the joys!

4-Dec MSC1 Day 2

Day two brought a longer hike with some RAIN and SNOW!

Covered over 10k.

More info to follow here.......

3-Dec MSC1 Day 1

I signed up to do the Mountain Skill Training Course level one for the weekend.

Armed with full hiking/mountain gear headed off for the wicklow mountains.

Day 1 was about a 5-6k hike and learning about pacing and feature recognition and map reading.

Will add more info here again.....

28-Nov Stroller time!

So took the little lad out in the stroller today for a quick walk.

Was just me and him, so we walked at a decent pace.

Took about 50min and covered about 5k.

22-Nov Morning Run

Little chilly out there at 7am today....

Took a much better route today to see how the lungs were.

Bout 2.5k and covered under 20min, stopwatch issues today so guestimate!

Plan is to up this to 5k a day.

21-Nov Morning Run...

So pre-work run today.... well the first attempt.

I was up early and parked in the office at 7am. I recon I cover 2.5k max and it was a little stop start, it took about 20min. Really it was poor judgement on the course I seleted, a little all over the shop and not long enough.

20-Nov Home WOD

WU:
12x Squat
12x Push Up
12x Back Raise

MOB:
Foam Roll Back & Shoulders
Hamstrings, Glutes and back

WOD:
5 Rounds of -
Right Hand 16kg 10KB Swing & 5 Shoulder Press
Left Hand 16kg 10KB Swing & 5 Shoulder Press

16kg KB Floor Press 3x12

1 Min KB Max -
43 Swings

Comments:
Baby + Sick = Lack of train!

Its all change & sick...

Last two weeks have been a mare, little jake has been acting up a little... as babies do ;)

Then this week its a set of ulcers in my throat and an ear infection.... all thanks to a trip to the UK to watch UFC with the boys. Dave also got a little somthing too.... I swear we were not spooing in the same bed!

Need to get a pattern at home to let me get back to the gym properly, but this is the norm and its life!

Anyways onward and upward.........................

7-Nov 25 Pull-Up Challenge

Pull Ups - 9
Chin Ups -10
Pull Ups - 10
Close Grip Pulls Ups - 9

(less than normal... iv been lagging....)

3-Nov SDSC WOD

Mob:

Foam Roll Back & Shoulders (little stiff from Tuesdays SWOD)

WU:
3 Rounds of -
12x KB Squat W/HB
12x KB Swing
12x PU w/H
12x Back Raise

SWOD:

Power Clean 2-2-2-2-2 (40kg-50kg-55kg-60kg-55kg)

WOD:

12mins AMRAP

5 Push Press
10 Push Ups
15 Box jumps

Rounds: 6 completed, got to PU of R7.

Comments:

Power cleans, need to work on the tech. It all went out the window tonight as usual!

1-Nov SDSC WOD

MOB:
Foam roll

WU:
12x Shoulder Dislocates (Dowl)
12x OH Squat (Dowl)
10x PU w/Hands
10x Back Raise

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

WOD:
15mins AMRAP
A1: 5 x Overhead Squat, 10 x Pushups

A2: Farmers Walk 150m 25kg BD's

Rounds: 3 complete (OHS was 25kg for the first 3 sets, then 15kg for the last 3)

Comments:
FLEXABILITY......... POOR!

29-Oct Home WOD

MOB:
Foam Roll Back & Shoulders

WU:
12x Squat
12x Push Up
12x Back Raise

WOD:
3 Rounds of -
Right Hand 16kg 20KB Swing & 10 Shoulder Press
Left Hand 16kg 20KB Swing & 10 Shoulder Press

16kg KB Floor Press 3x12

16kg One Arm KB Clean 5x5

Comments:
Just another Home WOD to keep the cowebs off!

27-Oct SDSC WOD

Mob: Foam Roll Back & Shoulders (little stiff from Tuesdays SWOD) WU: 3 Rounds of - 12x KB Squat W/HB 12x KB Swing 12x PU w/H 12x Mountain Climbers (Not part of the WU, but did 2x(10x Back Raise) to warm up the back) Stretch: HFS Glutes Hamstraings Lower Back SWOD: 7 Rounds of the following - (Unbroken) Barbell Complex 1 Power Clean 2 Hang Power Clean 3 Front Squat 2 Push Press Weight (40kg-50kg-55kg-57kg-60kg-62.5kg(broken)-55kg) EOW: Tech Power Clean 1-1-1-1-1-1-1-1 (40kg)

25-Oct SDSC WOD

Mob:
Foam roll Back & Shoulders

WU:
3 Rounds of -
12x KB Squat
12x KB Swing w/HS
20x Mountain Climbers
10x Back Raise

Stretch:
HFS
Glutes
Hamstraings
Lower Back

SWOD:
Power Cleans 1-1-1-1-1-1 (40kg-50kg-60kg-65kg-70kg(Elbows)-60kg)

RDL 4x6 5sec (70kg-80kg-90kg-100kg)

WOD:
5 Min
30sec 20kg KB Swings
30sec Max Burpees

Comments:
BRAINFART on the old PC in the SWOD, as soon as I went to 70kg and though about going over the PB of 75kg, the tech went out the window and I started making all kind of mistakes!

WOD was a good one too, real lung burner!

22-Oct SDCS WOD

Mob:
Back/Shoulders -
Foam Roll

Hip Work-
10x Fire Hydrants
10x Knee Circles (Clockwise/Anti)
10x KB Squat
HFS

WU:
3 Rounds of -
12x Stepping Lunge w/T
12x KB Swing
12x PU w/H
12x Back Raise

SWOD:

A. Squat 3 x 5 (105kg)

B. Press 3 x 5 (55kg)

C. Deadlift 5rm (130kg)

Comments:
Nothing like some serious strength work! Linear progression is called for, so a step back for the press and DL. Squat was a decent weight for all 3 rounds, recon I have a bit more in the tank but the head was thinking it was heavier than it was.

21-Oct 25 Pull-Up Challenge

Pull Ups - 10
Chin Ups -9
Pull Ups - 12
Close Grip Pulls Ups - 9

18-Oct SDSC WOD

Mob:
Foam Roll Back/Shoulders

WU:
10x KB Squat + KB Swing
10x Push Up w/Hands
10x Back Raise

Mob:
Hammies & Glutes & Calves

SWOD:
A. RDL 6x4 (70kg-80kg-95kg-90kg)

WOD:
For Time: 6 Rounds of -
10x Jumping Lunge
25x 16kg KB Swing
Time: 5'23

Comments:
Grip and more grip was killing the RDL today! Good WOD, lungs were burning after that!

(Ross Martin helping out the grip issues, cheers mate!)

16-Oct Home WOD

Mob:
Foam Roll Back/Shoulders

WU:
10x KB Squats
10x Scap PU
10x Back Raise
10x Floor Slides

WOD:
5 Rounds of -
R - One arm 16kg KB Swing + 5 Press
L - One arm 16kg KB Swing + 5 Press

16kg KB Floor Press 3x12

100 16kg KB Swings for time
Time: 3'01

Comments:
Just more messing about with the KB at home!

15-Oct 25 Pull-Up Challenge

Pull Ups - 10
Chin Ups -9
Pull Ups - 12
Close Grip Pulls Ups - 9

13-Oct SDSC WOD

Mobility: Foam roll back Shoulder work with Lac Ball WU: 3 Rounds - 15x Shoulder Dislocates 15x Band Pull Aparts 15x Scap PU 16x Mountainclimbers 12x Back Raise WOD: A. Power Cleans 2-2-2-2-2 (30kg-40kg-50kg-50kg-50kg) B. Body Row 3xMax (17-14-14.5) C. Thrusters 3x15 (30kg) + 1min rest D. Tabatta Hollow Rock 4 rounds of - 10 Sec on 20 Sec rest pretty cool!

11-Oct SDSC WOD

Mobility:
Glutes
LB Roll - 2min a side

Hips
2 Rounds of -
Fire Hydrants x10
Knee Circles x10 (per direction)
Squat KB Stretch
HFS

WU:
3 Rounds of -
12kg KB Squat
12kg KB Swing
Spiderman /Hammie x 4
Back Raise x12

SWOD:
Back Squat (w/Ball) 5-5-5-5-5 (80kg-85kg-90kg-95kg-100kg)

EOW:
Max Burpess in 60 sec (Min 23 for guys/Min 21 for girls)
Total: 27

Comments:
First decent stregth session back, legs are stiff today. Groin and thighs were sore last night and a bit today ;) Ah the love of weight!!!

9-Oct 25 Pull-Up Challenge

Pull Ups - 10
Chin Ups -9
Pull Ups - 12
Close Grip Pulls Ups - 9

7-Oct 25 Pull Up Challenge

Test Yourself:
Max Unbroken Pull Ups - 17
The score will effect the number of reps per set for the next two sessions.

7-Oct Cycle Time!

So the plan is to cycle to and from work after lunch 4 times a week (I WFH one day a week!).

Distance is 4.5k to and from. From home to work, its mainly gradual uphill.

The first journey was about under 15min, I left just before 1pm and was at my desk changed at 1.16pm.

5-Oct SDSC WOD

WU:

3 Rounds of -

Stepping Lunge w/Twist x12

Plank /PU x10

Scap PU x10

Back Raise x10

WOD:

A1. Bench Press 5x Max Rep (80kg)

A2. Body Wight Row 5x Max Reps

Round 1: 10 & 17

Round 2: 6 & 15

Round 3: 5 & 13

Round 4: 5 & 15

Round 5: 5 & 13

B1. 3x 400m runs

Comments:

First session back after Baby Jake! Tough one, ran out of time so didnt get to do any of the 400m's!

4-Oct 25 Pull-Up Challenge

Pull Ups - 9

Chin Ups - 8

Pull Ups - 10

Close Grip Pulls Ups - 7

1-Oct 25 Pull-Up Challenge

Pull Ups - 8

Chin Ups - 7

Pull Ups - 8

Close Grip Pulls Ups - 7

29-Sep Home WOD

WU:

3 Rounds of -

12 16kg KB Squats

12 Scap PU

6 Cobra PU

12 Back Raise

HFS

WOD:

5 Rounds of -

R Arm: 10 KB + 5 Press

L Arm: 10 KB + 5 Press

10 KB Swings + 10 PU

9 KB Swings + 9 PU

....

1 KB Swings + 1 PU

Time: 3'15

Comments:

Just trying to do a little here and there, need to up the WOD or complete 3 WOD per session.

27-Sep 25 Pull-Up Challenge

Pull Ups - 7

Chin Ups - 6

Pull Ups - 7

Close Grip Pulls Ups - 6

25-Sep 25 Pull-Up Challenge

Pull Ups - 6

Chin Ups - 6

Pull Ups - 8

Close Grip Pulls Ups - 9

23-Sep 25 Pull-Up Challenge

Pull Ups - 6

Chin Ups - 6

Pull Ups - 8

Close Grip Pulls Ups - 9

20-Sep Home WOD

WU:

3 Rounds of -

10 16kg KB Squats

10 16kg KB Swings

10 Plank/PU

10 Back Raise

HFS

WOD:

5 Rounds of -

R Arm: 3 KB Snatch+3 KB Clean+3 Press

L Arm: 3 KB Snatch+3 KB Clean+3 Press

KB Floor Press 3x12

KB Swings - Max in 4min

Total: 143

Comments:

Playing around with the snatch and clean with the KB, need to make sure the tech is correct. Struggled a little on the swings, the arms were hanging off me during the 4 min!

19-Sep 25 Pull-Up Challenge

Test Yourself:

Max Unbroken Pull Ups - 14

The score will effect the number of reps per set for the next two sessions.

17-Sep Home WOD

WU:

3 Rounds of -

10 16kg KB Squats w/HB

10 Scap PU

10 Back Raise

10 Cobra PU

WOD:

5 Rounds of -

R Arm: 10 16kg KB Swing + 5 Press

L Arm: 10 16kg KB Swing + 5 Press

3 Rounds of -

16kg KB Snatch

R Arm - 5

L Arm - 5

3x15 20kg Swirls

3x15 Push PU

Comments:

Snatch was a little off at the start, need to get the tech down better!

16-Sep 25 Pull-Up Challenge

Pull Ups - 5

Chin Ups - 5

Pull Ups - 6

Close Grip Pulls Ups - 7

15-Sep Home WOD

WU:
3 Rounds of -
10 KB Squat 16kg
10 KB Swings
10 Plank /PU
10 Back Raise
HFS

SWOD:
16kg KB Turkish Get-Up
4...2...1 per arm

16kg KB Floor Press 3x10

WOD:
5 Rounds of -
15kb Swings
10 Body Squats
5 PU
Time: 3'53

EOW:
3x15 20kg Swirls

Comments:
Turkish get up was well tough, 16kg was a little much, but got through it.

14-Sep 25 Pull-Up Challenge

Pull Ups - 5

Chin Ups - 5

Pull Ups - 5

Close Grip Pulls Ups - 5

13-Sep Home WOD

WU:
3 Rounds of -
10 KB Squat 16kg
10 Scap PU
10 Back Raise
10 Floor Slides
HFS

SWOD:
3 Rounds of -
16kg KB Ladder, Clean to Push Press 1-5 per arm.

WOD:
20 16kg KB Swings + 10 PU
20 16kg KB Swings + 9 PU
20 16kg KB Swings + 8 PU
.......
20 16kg KB Swings + 2 PU
20 16kg KB Swings + 1 PU
Time: 8.33

Comments:
Good to do a little somethin at home to try and keep the fitness up. Good home purchase the KB!

12-Sep 25 Pull-Up Challenge

Pull Ups - 5

Chin Ups - 4

Pull Ups - 5

Close Grip Pulls Ups - 4

12-Sep Home Equipment

So toyin around the idea of getting some equipment at home.

The plan was maybe a barbell and some plates, but the apartment hard wood floors might have a problem with that! So I deceided on a KB and some dumbbells.

After the weight up of the cost of some dumbbells, I said I would just get the KB for the min and get the others again.

My purchase was a 16kg KB and the plan is to use it!

10-Sep 25 Pull-Up Challenge

Pull Ups - 5

Chin Ups - 3

Pull Ups - 5

Close Grip Pulls Ups - 3

9-Sep 25 Pull-Up Challenge

Pull Ups - 4

Chin Ups - 3

Pull Ups - 5

Close Grip Pulls Ups - 3

7-Sep 25 Pull-Up Challenge

So during the labour, I got me a mens heath mag. In it was the following article:

'The Men's Health 25 Pull-Up Challenge'

As I was going to be out of the gym for a bit and I had a pull up bar on the bedroom door frame, thought I would give it a go and see how I get on.

I always did better with Chin Ups over Pull Ups, so it was worth a mess about with.

Lets see how I get on!

http://www.menshealth.co.uk/fitness/challenges/mens-health-pull-up-challenge

Pull Ups - 3

Chin Ups - 3

Pull Ups - 4

Close Grip Pulls Ups - 3

Baby Jake!!!!!

Well at 5.18am on the 6th of September 2011 a little( we will get to that later) was born in Holles Street, Co Dublin. He was 41 weeks + 5 days, so over his due date.

The baby was delivered due to an emergency c-section and weighed in at 9 pounds 12 ounces and was 55cm long. Now I'm 5'9 tall and the same as the wife, so this lad is going to be tall. The average length of a baby in Ireland is 50cm, so this lad is in the 95th percentile for his age.

So my next few weeks will be spent tending to family maters and helping the wife about who aint allowed do much with the c-section.....

Heres the little lad on day 3!

25-Sep Pull-Up Challenge

Pull Ups - 6

Chin Ups - 6

Pull Ups - 8

Close Grip Pulls Ups - 9

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.

30-Jul The MOVE.....

So Combat Workshop is on the move to a bigger gaff....well stupid me put in a hard session and WOD and then help Dave, Homer and Brian(15min of work from him) to move all the mats and equipment to the new gaff.

KILLER.....I must have lost grip in the arms a few times and sweated a serious amount!

But its all good, place is cracking and all is there and more new equipment on the way.

30-Jul Combat Workshop WOD

WU:
400m
3 Rounds of -
Lunge w/Twist x12
Hill Climbers x12
Scap PU x12
Back Raise x12

Tech:
HPC

WOD:
6 Rounds of - (50kg-55kg-60kg-65kg-70kg-70kg(F)-60kg)
3 HPC
3 Front Squat
2 Push Press
50m Sprint
* Rest 3min*

Comments:
Lost the grip on the second 70kg, the tech was off so best to drop down to 60kg for the last set.

28-Jul Combat Workshop WOD

MOB:
OHS & LC Ball

WU:
3 Rounds of -
Squat x12
KB Swing x15
Wall Climbers x12
PU w/Hands x12
Back Raise x12

SWOD:
Press 3x5 (45kg-55kg-55kg)
Squat 3x5 (80kg-90kg-95kg)

WOD:
3 Rounds of -
21 jumping Pull Ups
21 KB Swings 24kg
400m Run
Time: 10min DEAD!

Comments:
Killer WOD, had footsteps behind me the whold way. I put in a hard fairly fast 400m for the end round!

24-Jul Home WOD

Some messing at home... heres how it went!

HWOD:
Push Ups
Chin Ups
Push Ups
Pull Ups
Wide Fly Push-Ups
Closed Grip Overhand Pull-ups
Decline Push-ups
Chin Ups
Diamond Push-ups
Pull Ups

Just playing about to be honest!

23-Jul Combat Workshop WOD

MOD:
Foam Roll Back & LB in Scapia

WU:
3 Rounds of -
KB Squat x12
KB Swing x12
Cobra PU x12
Back Raise x12
HFS

Strech:
Glutes
Hamies
Lower Back

SWOD&WOD:
5 Rounds of -
Squat 20sec (80kg-90kg-90kg-90kg-90kg)
*Rest 40sec*
Bech 20sec (80kg-90kg-90kg-90kg-90kg)
*Rest 40sec*
50m Sprint
*Rest 40sec*

EOW:
Deadlifts 4x5 (60kg-60kg-60kg-60kg)
Squat Clean (from floor) 1,1,1,1,1 (40kg)

Comments:
Legs were a little jelly today, need to work on the debth of the squat!

21-Jul Combat Workshop WOD

MOB:
Foam Roll Back

WU:
3 Rounds of -
KB Squat w/Heatbeat x12
Cobra PU x12
Back Raise x12
HFS

SWOD:
A. Squat Clean (from floor) 2,2,2,2,2 (30kg-40kg-40kg-50kg-60kg)

B. OHS 3x5 (20kg-22.5kg-25kg)

WOD:
5 Rounds of -
5 Chins
10 Lateral Box Jumps (over a bench)
Time: 4'50

Comments:
OHS is getting a little better, still lack some flexability in the movement.
Later burpees aint fun.... but are good!

19-Jul Combat Workshop WOD

WU:
3 Rounds of -
Stepping Lunge w/Twist x12
Push Ups w/H x12
Back Raise x12
HFS

SWOD:
A. Front Squat 3x3 (60kg-70kg-70kg)

B. RDL 4x6/8 (60kg-70kg-80kg-90kg)

C. 400m Run x2

Comments:
Need to get the partner stretch each time i get to the gym! FLEX needs to be worked on daily.

16-Jul Combat Workshop WOD

WU:
Stepping Lunge w/Twist x12
Spiderman Hammie Stretch x4
KB Squat w/HB x12

SWOD:
Back Squat 5x5 (80kg-90kg-100kg-105kg-90kg)

WOD:
10 Rounds of -
4 Burpees
6 PU
8 Lunges
10 Squats
Time: 8'32

EOW:
Bench 5,5,5,3,3,3 (40kg-60kg-70kg-80kg-90kg-90kg)

Comments:
Good body weight wod, need to work on the depth of the squat. Seem to go too short or too low!

14-Jul Combat Workshop WOD

WU:
3 Rounds of -
12kg KB Squat x15
12kg KB Swing x15
HFS
Cobra PU x10
Back Raise x10

Skill:
OHS - FLEX ISSUES!!!!!

WOD:
A. OHS 4x5 (15kg-17.5kg-20kg-20kg)

B. Power Clean 2 heavy reps (40kg-50kg-60kg-70kg-75kg(1))
*1min Rest*

C. 3x10 Rings Knees to Elbows
*1min Rest*

Comments:
OHS is still not great, need to get more flex in the back for going heavy. The girls put me to shame on the weight!

12-Jul Combat Workshop WOD

WU:
3 Rounds of -
Stepping Lunge w/Twist
Back Raise x12
Squat x12
Spiderman HS x4
Scap PU x12

SWOD:
Push Press 3,3,3,3,3 (50kg-60kg-70kg-75kg-80kg(1))

WOD:
3 Rounds of -
10 Chins
24kg KB Swings (Amended to 15 PU for round 2 & 3)
400m Run
*2min Rest*

Comments:
Bit of a weak back from the round out in the push press, was nice to hit the 80kg for 1 rep, was thinking it would be higher with a PB of 67.5kg for shoulder press.

9-Jul Combat Workshop WOD

WU:
400m Run
3 Rounds of -
KB Squat x12 w/Stretch
KB Swing
PU w/Hands x12
Spiderman HS x4

Stretch

SWOD & WOD:
7 Rounds of -

A. Squat x3 (60kg-70kg-80kg-90kg-100kg-110kg-115kg(2))

B. Ring Dips Max (16-13-12-11-11-11-11)

C. 50m Sprint

*unlimited Rest*

Comments:
Really enjoy these WOD's with Strength mixed in!

8-Jul Combat Cribs...

So this is the Hurt Locker as shown by Combat Dave... check it out!

7-Jul Combat Workshop WOD

WU:
3 Rounds of -
Standing lunge w/Twist x10
Plank/PU x10
Scap PU x10
Back Raise x10
Floor Slides x8

Stretch: Chest, triceps and shoulders

SWOD:
A1. Shoulder Press 4-6 reps (50kg(6)-55kg(6)-60kg(6)-65kg(5)-70kg(F)-67.5kg(1))
* 1min Rest *
A2. Plank 60-90sec

WOD:
40kb Swings 20kg
20 Burpees
30kb Swings 20kg
15 Burpees
20kb Swings 20kg
10 Burpees
10kb Swings 20kg
5 Burpees
Time: 5'10

EOW:
Back Squat 3x5 (50kg-70kg-80kg)

Comment:
That WOD was a quick grinder, just dont stop is the only way to get through it. Was behind after the first set of KB swings.... had to smash the burpees. After the wod I had to go outside for a bit, thought it was puke time....my lungs were burning and I was a little dizzy.... SHIT that was fun ;)

2-Jul Combat Workshop WOD

WU:
3 Rounds of -
Squat x15
Plank to PU x12
Scap PU x12
Back Raise x12

Stretch:
HFS, Hamstrings, Glutes

SWOD:
Press 3x5 (57.5kg-57.5kg-57.5kg)

WOD:
Partner WOD - '300 Saturday'
#1 Hold Plank till Failure
#2 20kg KB Swing - Count Reps
Time = 6'31

Comments:
If you cant bear him, join him! So team ross took on the girls, Team Ste and Scotty & Ado. Had some serious competition at the start with one of the girls putting up a 90 count on her first set of KB swing. Good team work and we finished 50's ahead of the 2nd.

30-Jun Combat Workshop WOD

WU:
3 Rounds of -
Goblet Squat x12
KB Swing x12
Box Jump w/Step Down x 10
Back Raise x10

SWOD:
HPC 3-3-3-3-3-3 (40kg-50kg-55kg-60kg-65kg-70kg)

WOD:
4 Rounds of -
3min work + 3min Rest
400m run + max 20kg KB Swings

Round 1 = 52
Round 2 = 48
Round 3 = 39
Round 4 = 38
Total = 177

Comments:
CRANN kicked some ass today, beat me in the 400m easy and put up a decent KB Swing score!

29-Jun Combat Workshop WOD

WU:
3 Rounds of -
Lunge w/T
Plank to PU x 12
Scap PU x12
Back Raise x12

Stretch: Chest, Tri, Shoulders

SWOD:
Bench 3x5 (85kg-85kg-85kg)

WOD:
10 Ground to Overhead (50kg)
15 Ring Dips
20 KB Swings (20kg)

Time: 7'53

Comments:
In with the big dawg ken and the 50kg overhead... what a killer of a session!

25-Jun Combat Workshop WOD

WU:
3 Rounds of -
Goblet Squat w/H x12
KB Swing x12
Plank to PU x 10
Back Raise x10


TECH:
Skill - Power Cleans
Burger WU for PC

WOD:
6 Rounds of -
7 Power Clean
7 Front Squat
7 Push Press

Round 1: 30kg
Round 2: 35kg
Round 3: 40kg
Round 4: 45kg
Round 5: 50kg
Round 6: 55kg

EOW:
Ring Push Up & Ring Dips & Ring Pull Ups 3x5
L-Sits 3x10sec
Sit Ups 3x10

Comments:
Nothing like slinging some weight for 21 reps, LOVE IT!

23-Jun Combat Workshop WOD

WU:
3 Rounds of -
Goblet Squat w/H x12
Push Up w/H x12
Back Raise x12
HFS

SWOD:

A. Deadlift 10x3Reps 45sec rest (100kg)

B. HPC 3x3 2min rest (50kg-60kg-70kg)

C1. Bench 3x8 (90kg(6F)-80kg-80kg)
C2. 20 KB Swing (24kg)
*2min res

Comments:
Bit off way more than I can chew with the 90kg bench off the bat.... sorry dave, live and learn!

18-June Mobility Vid

Combat Dave put a little vid together, so here is it:



Helped me big time with my front squat, my rack position was poor and elbows were pointing straight down!

18-Jun Combat Workshop WOD

MOB:
Foam roll

WU:
400m Run 80%
3 Rounds of -
Wall Squats x15
Walking Lunge w/T
Back Raise x12

Stretch: Hammie & Glute

SWOD:
RDL 4x6 (70kg-80kg-90kg-100kg)

WOD:
'un-worthy'
80-40-20-40-80 - Squat
40-20-10-20-40 - KB Swings 20kg
15-10-05-10-15 - Pull Ups (Rings, but last set was off the RSJ)

Time: 16'03

EOW:
Bench 5-5-3-3-3-10 (50kg-70kg-90kg-100kg(F2)-90kg-70kg)

Comments:
That was a killer WOD, back of left knee didnt feel to good during the class so didnt do full range in the squats and it made things worse :(

16-Jun Combar Workshop WOD

Mob:
Lac Ball - Back

WU:
3 Rounds of -
Squats x15
Plank to PU x10
Scap PU x10
Back Raise x10
Floor Slides x8

SWOD:
Shoulder Press 3x5 (50kg-60kg-65kg)

WOD:
7 min of -
5 DB HPC
5 DB Squat
5 DB Thrusters
(15kg DB)

Rounds: 8
Last time the wod was 12min long.... killer!

14-June Combat Workshop WOD

MOB:
Foam Roll + Lac Ball

WU:
400m Run 80%
3 Rounds of -
Goblet Squat x15
KB Sing x15
Cobra PU x10
Back Raise x10

WOD:
A. HPC 5x3 (50kg-60kg-65kg)

B. KB Swing 5x15 24KB Swing +1min Rest

C. 400m Run x3 + 2min Rest
(Burpee penatly - over 2min guys/2.15 girls)

Comments:
Good hard working session, the 3 runs at the end were ok, but recon the next 400 will be 1.45min!

11-Jun Combat Workshop WOD

Mob:
Foam roll!

WU:
3 Rounds of -
Walking w/lunge
Plank to PU x10
12kg KB Swing x15
Back Raise x 12

SWOD:
Deadlift (Re-set) 5,5,5,5 (40kg-60kg-80kg-100kg)

WOD:
'Magic 50'
20kg 5 DB Snatch (R)
20kg 5 DB Snatch (L)
20kg 5 DB Swing (R)
20kg 5 DB Swing (L)
10 Push Up Burpees
*45sec Rest*

Time:
Sub 8min.

Comments:
Great session, should have got 25kg for the WOD, will do next time. Having a weight issue, so need to reset that and sort it out. Its a mind thing!!!!!!!!!

9-Jun Combat Workshop WOD

MOB:
Foam Roll - Back etc

WU:
3 Rounds of -
Goblet Squat w/Heartbeat x 12
Cobra PU x 12
Back Raise x 12
HFS

TECH:
Ring Dips 3x5

SWOD:
Front Squat 3x5 (40kg-50kg-60kg)

WOD:
3 Rounds of 3min Working/1min Rest -
3 Hang Squat Cleans
6 Push Ups
9 Rounds 1 & 3 Squats/ Round 2 Dips

Rounds 1: 6
Rounds 1: 5
Rounds 1: 4

Comments:
Working on my MOB for the front squat as much as possible. Doing some stretching with the big dawg. Serious tough session on the dips in round two, first two were terrible!

7-Jun Combat Workshop WOD

MOB:
Foam roll back/OHS. Front squat elbow stretch with Dave.

WU:
400m
3 Rounds of -
16kg KB Swing x15
Mountain Climbers x20
PU w/H x12
back Raise x12

3min Stretch

SWOD:
HPC 5-5-3-3-3 (40kg-50kg-50kg-55kg-60kg)

WOD:
Run 400m

3 Rounds of -
10 DB Thrusters
10 DB HSC

Run 200m

Time: 7'48

Comments:
Chest was sore today, PU in the warm up were burning me! HPC is getting there, finially completed 60kg and two decent reps from three. WOD was hard, the run was a killer, was neck and neck with Ross at the last 100m and he beat me back by 12sec!!!!
NEED MORE CARDIO!

4-Jun Combat Workshop WOD

MOD:
Foam Roll Back

WU:
3 Rounds of -
OHS x15
PU w/H x12
Back Raise x12
HFS

Tech:
Front Squat & Bench

WOD:
5 Rounds of -
AHAP to fail
Front Squat (20Sec) (30kg-40kg-50kg-55kg-55kg)
*40 Sec Rest*
Bench (20Sec) (70kg-90kg-85kg-85kg-85kg)
*40 Sec Rest*
Sprint 100m
*120 Sec Rest*

Comments:
One of the best WODs, everyone working hard and in time together. People pushing each other to do more! Bench was good, but flex for front squat is poor!

1-Jun Combat Workshop WOD

MOD:
Foam Roll Back & LB in Scapia

WU:
2 Rounds of -
OHS x15
PU w/H x12
Back Raise x12
Floor Slides x12
Samson Stretch

Tech:
Hallow Position on rings 6x10sec

SWOD:
Shoulder Press 3x5 (50kg-60kg(4)-55kg)

WOD:
4 Rounds of -
12 Ring PU
24KB Swings 20kg
400m
*2min Rest*

Comments:
STIFF.... felling a little tight tonight. Shoulder press was tough, started to lose the bar on the 60kg so bailed on the last rep.

31-May Combat Workshop WOD

MOB:
Foam Roll

WU:
2 Rounds of -
OHS x15
Plank to PU x10
Mountain Climbers x20
Scap PU x 10
Back Raise x10

SWOD:
Complex
HPC/Front Squat/Jerk - 3/3/2 (30kg-40kg-60kg-50kg-55kg-55kg)

Ring Push Ups - Max

Comments:
Some heavy shit tonight, just dropping and working hard! Great session.

Hers the Boys showing it how its done!

30-May Combat Workshop WOD

MOB:
15-20min of foam rolling my back & shoulder ;)

WU:
3 Rounds of -
Goblet Squat w/H 16kg KB x12
Cobra PU x8-10
Back Raise x12
HFS

SWOD:
4 Rounds of -
Front Squat 5-5-5-5 (50kg-55kg(4)-50kg-52.5kg)
THEN
Max Push Ups
*2-3min Rest*

WOD:
'Quicksand Ladder'
1st Min - 1x20kg KB Swing + 1xBurpee
2nd Min - 2x20kg KB Swing + 2xBurpee
3rd Min - 3x20kg KB Swing + 4xBurpee
.........
Keep going till you cant complete all KB Swings and Burpees in the Min!

Complete Rounds: 12 (I was two burpees short of finishing the 13th round)

Comments:
WOD = Dizzy... was stuggling for air at the very end... pushed hard! Needed to be done, put on some pounds since the wedding, needs to be sorted ASAP!

26-May Combat Workshop WOD

WU:
3 Rounds of -
Walking w/L
16kg KB Swing x15 w/HS 20sec
PU w/H x10
Back Raise x10
HFS

Tech:
HPC(DB's) 3-3-3-3 (15kg-15kg-20kg-25kg)

SWOD:
HPC Barbell 3-3-3-2-2-2 (20kg-30kg-40kg-50kg-60kg(1)-50kg)

WOD:
5 Rounds of -
1min work AMRAP
3 Burpees
40kg HPC
-30sec rest-

Round 1: 5 Full
Round 2: 4 Full
Round 3: 4 Full
Round 4: 3 Full
Round 5: 4 - HPC... had it in my hands as the time died!!!!!!

Comments:
HPC, had a mental block when I got to 60kg.... so strange. Just froze with it, think the thoughs of the weight got to me. As for the WOD: loved it, was savage. Blits it then rest!

24-May Combat Workshop WOD

MOB:
Floor & Wall squat w/OHS
Foam roll back

WU:
3 Rounds of -
Walking w/L
Plant to PU x10
Scap PU x10
Back Raise x10

Tech:
KB Power Swing x60 reps (20kgx15 + 24kgx40)

SWOD:
Shoulder Press 3x5 (50kg-57.5kg-62.5kg(2)-50kg)

WOD:
6 Rounds of -
15kg DB Cluster x6
Push Up(off mat) x12
Box Jump x18

Max Time: 10min Cut Off. Ran out of time, got to Box Jumps round 5.

Comments:
Would have got to round 6 easy, bar the mix up at the start waiting for my partner ;)
Also, DAVE is correct about the propper warm up..... i will listen!

21-Combat Workshop WOD

WU:
3 Rounds of -
Walking w/L
16kg KB Swings x15
Push Up w/H x12
Back Raise x10
HFS

Tech:
Shoulder Press

SWOD:
Push Press 4x10 (40kg-50kg-60kg-65kg(9))

WOD:
Lucky 7's
7min of AMRAP
7 Box Jumps
7 Burpees
7 KB Swings 24kg

Rounds: 6 full completed

Comments:
Good session, working hard on the shoulder press. Getting the correct tech down.

19-May Combat Workshop WOD

WU:
Foam Roll - Glutes
Hip Mob

3 Rounds of -
Walking Lunge w/T
KB Sing 16kg x15
Plank to PU x10
Back Raise x10

SWOD:
Deadlift 5,5,5,5,5 (120kg-130kg-140kg-142.5kg(4)-DNL)

WOD:
Tabata mash Up
8 Rounds of -
20s Squat + 10s Rest
20s Push Up + 10s Rest

Comments:
Going heavy today, just ran out of time. Was taking 4-5min between lifts, but just wanted to keep it heavy and good tech. Started doing the elvis knee shuffle on the 4th rep of 142.5kg so was best to leave it there. WOD was good, short but brutal. Faily consistant squats numbers, last round was 14. Push ups were hit and miss, trying to get them out and not fail. Last round hit 9!

17-May Combat Workshop WOD

WU:
3 Rounds of -
15 Squats
10 Scap PU
10 Plant /PU
10 Back Raise
HFS

SWOD:
Shoulder Press 3x5 (40kg-50kg-60kg)

WOD:
15min of the follwing - (Team WOD relay)

First Person -
400m run

Second Person -
10 Box Jumps 22'
10 24kg KB Swing
10 20kg DB Push Press

Completed rounds 4 (full)

Comments:
Great wod, was really into it. Cut short due to time and people hurting. was supposed to do 20min... next time!

14-May Combat Workshop WOD

WU:
3 Rounds of -
Walking Lunge w/T
Push Ups w/H x12
Band Pull Apart x12
Back Raise x12
HFS

SWOD/Tech
Over Head Squat 5,5,5,3,3,3 (20kg-20kg-20kg-30kg-40kg)

WOD:
5 Rounds of -
5 KB Squat (20kx2)
7 Ring Dips
12 KB Swings 24kg

Time: 10'04

Comments:
Aprivate session with the big dawg today. Worked on some MOB and then into a hard WOD. 3 failed ring dips on the last round put me over the sub 10min goal!!!!! NEXT TIME RING DIPS!

12-May Combat Workshop WOD

WU:
3 Rounds of -
Goblet Squat w/heatbeats x 10
Push Ups w/H x 12
Plank to PU x10
Spiderman Hamstring Stretch(Hip then straigh leg)

Tech:
DB Hang Squat Clean 3-3-3-3-3-3 (12kg-15kg-15kg-20kg-25kg-25kg)

SWOD:
Romanian Deadlift 4x6 (40kg-50kg-60kg-70kg)

WOD:
10 min AMRAP -
10BD Thrusters
10 KB Swings (L)
10 KB Swings (R)

Rounds: 8

Comments:
Good session in the gym, smashed out some decent HPC today. Looking forward to getting into the big lifting! This good to be back!

10-May Combat Workshop WOD

WU:

Foam Roll Shoulder Blades 2min

3 rounds of -
Squat x15
Cobra Push Up x10
Plant to PU x10
Back Raise x10
Wall Slides x10

SWOD:
Shoulder Press 3x5 (50kg-50kg-50kg)

WOD:
3 Rounds of -
400m Run
21KB Swing 20kg
21 PU

Time: 9'27

Comments:
Hard class getting back into it and its only been a week.... ha ha ;)

MOBILITY...OHS

So Dave took a nice video of my doing (attempting) an OHS.... in my head I had perfect fourm.

I watched the vid and lets say I dont!

I have been shamed and need to do some mobility work to sort it out!

3-May Combat Workshop WOD

WU:
Squat x15
KB Swing w/HOS x12(20sec)
Burpee w/ITB Kick 45sec
Plank to PU x10
PU x10

Tech:
Power Lifts HPC 3-3-3-3-3-3

SWOD:
3 Rounds of -
15 KB Swings (16kg)
8 Push Press Right Arm
15 Back Raise
8 Push Press left Arm
400m Run

Time: 11'21

Comments:
Nice WOD today, covered alot of movements. Found I was cathing my breath on the back raise. 400m was tough as was running alone!

30-Apr Combat Workshop WOD

WU:
400m

2 Rounds of -
Lunge w/T
Spiderman Stretch 45sec
Plank to Push Up x12
PU x12
Back Raise x12
HFS

SWOD:
Deadlift 3x5 (80kg-110kg-140kg)
Single Amr KB Floor Press 4x10 (12kg-16kg-20kg-24kg)

WOD:
3 Rounds of -
25 American KB Swings (20kg)
20 Thrusters (12.5kg-10kg-10kg)
15 Box Jumps

Time: 13'24

Comments:
SMASHED in the WOD, hit the wall early there. Thrusters are my enemy... any multiple reps over head for speed is killing me. Need to work on them!

26-Apr Combat Workshop WOD

WU:
400m Run
3 Rounds of -
Goblet Squat w/Heartbeats 16kg x 12
KB Swing 16kg x10
Push Ups w/Hand move x10
Back Raise x10
HFS

SWOD:
Shoulder Press 3x5 (55kg-60kg-62.5kg(3))

WOD:
5 Rounds of -
*90sec work*
5 Thrusters AHAP
Max Burpees
*3min Rest*

Rounds 1: 20kg DB Thrusters & 25 Burpees
Rounds 2: 20kg DB Thrusters (4) & 20 Burpees
Rounds 3: 15kg DB Thrusters & 21 Burpees
Rounds 4: 15kg DB Thrusters & 21 Burpees
Rounds 5: 15kg DB Thrusters & 17 Burpees

Comments:
FOOKED.... Homeboy Dave pissed himself at the faces I was making during the burpees!
Talk about a mental game, my mind was telling me how to do a burpee in the last round and my body wouldnt work at all....MADNESS, but loved every min of it!

22-Apr Combat Workshop WOD

Cycle - 5.5k

WU:
3 Rounds of -
Wall Squat Therapy 30sec
Spiderman Hamstring Stretch 45sec
kicking ITB Stretch 45sec
Back Raise x12
Sit Ups x10
HFS

SWOD:
Deadlifts 5-5-5 (100kg-125kg-150kg(1R))

WOD:
'Magic 50'
5 Rounds of -
20kg DB 5 DB Snatch (ea)
20kg DB 5 DB Swings (ea)
10 Push Up Burpees
*45sec rest*

Cycle - 5.5k

Comments:
Good session, didnt do the 'Bad Friday' but not looking forward to the 'F**K You Saturday!'. Did some band work after the session and messed with some Turkish Get Ups(12kg KB) also. Just messing about really.

19-Apr Combat Workshop WOD

WU:
3 Rounds of -
Wall Squat Therapy 30sec
Spiderman Hamstring Stretch 45sec
kicking ITB Stretch 45sec
Back Raise x12
Sit Ups x10
HFS

SWOD:
Shoulder Press 5-5-5-4-3 (40kg-50kg-55kg-62.5kg-65kg(F))

WOD:
6 Rounds of -
15kg HPC 30sec
*Rest 30sec*
Burpees 30sec
*Rest 30sec*

Rounds Totals: 27-25-24-24-22-23

Comments:
Savage session, smashed out the burpees..... starting to improve on thoes big time!

14-Apr Combat Workshop WOD

WU:
3 Rounds of -
Wall Squat Therapy 30sec
Spiderman Hamstring Stretch 45sec
Kicking ITB Stretch 45sec
Scap Push Up x12
Back Raise x12

WOD:
4 Rounds of -
Deadlift x5 (100kg-110kg-130kg-140kg-145kg(2))
KB Swing x20 AHAP (20kg-20kg-20kg-24kg-24kg)
*Rest 3min*

4 Rounds of -
Weighted Lunge 100m (20kg DB)
Weighted OH Sit Ups x15 (10kg)

Time: Failed to complete the last set with the 15min cut off. Got to the mid of the lunge on round four. SMASHED, dont know what it was, but big time struggle!

12-Apr Combat Workshop WOD

WU:
3 Rounds of -
Squat x15
Lunge w/Twist
Plank/Push Up x10
Scap Push Up x12
Back Raise x10

SWOD:
4 Rounds of -
Should Press x2
+ Max Push Press
Then
KB Swings
Then
90 Sec Plank

Round 1: 50kg 2 shoulder press + 15 push press / 20kg KB
Round 2: 60kg 2 shoulder press + 6 push press / 20kg KB
Round 3: 60kg 2 shoulder press + 5 push press / 20kg KB
Round 4: 60kg 1 shoulder press + 5 push press / 20kg KB

WOD:
One the Min for 10 Min -
5 Thrusters - 40kg
3 Burpees
(Amended to 4 rounds of the above, then 2 rounds of 7 Push ups + 7 Burpees)

Comments:
Not fully 100% tonight, but after getting a WU in(seriously sweaty!) it was into a good METCON/SWOD. Decent numbers on the psuh press.

When the METCON happened, started off with a huge weight for the thrusters and failed half way through. My wrists where feeling strained/weak.... need to to strengthen them!

9-Apr Combat Workshop WOD

WU:
2 Rounds of -
Squat x15
Lunge w/Twist
Back Raise

SWOD:
Deadlift 5RM (60kg-80kg-110kg-140kg(2 Reps))

WOD:
400m Run
21-15-9
Thrusters 15kg DB
KB Swings 20kg
400m Run

Time: 10'??

Comments:
DYING, with the little lady sick all week, I caught it. Deceided to train and had a stuggle. Was late arriving and didnt get much of a WU either. Got SMASHED at the WOD too, just couldnt catch my second wind at all.

5-Apr Combat Workshop WOD

WU:
3 Rounds -
Goblet Squat w/Heatbeats 12kg x15
KB Swing x15
Water Carry x2 Rounds per arm
Scap Push Up x12
Back Raise x12

SWOD:
Shoulder Press 5RM (40kg-55kg-65kg(PB 2 reps complete, failed 3rd))

WOD:
'Magic 50' - rosstraining.com
5 Rounds -
5 DB Snatch L (20kg)
5 DB Snatch R (20kg)
10 Burpees w/Push Ups

Time: 5'41

Comments:
Savage SWOD, another PB! Failed on the 3rd rep. Need to stack up with some 1.25kg plates! WOD was a quick one, but nothing like doing some heavy DB snatches.

4-Apr Southside BJJ

WU:
3 Rounds of -
Jumping Jacks
Ski
Twists

Rolls, Shrimps, Side Rolls, Jacare, Cartwheels

Tech:
Side Control own Gi choke
As your in side control, remove your GI from belt. Pass it up along there body and into your hand below there head. Straigh arm, step out and put your head to the mat on the opposite side of the choke. Stop hip with other arm.

Knee on belly own Gi choke
As your in side control, remove your GI from belt. Pass it up along there body and into your hand below there head. Grab belt, pop up. Hand in under your jacket and get you GI from behind his kneck. Other hand goes acros neck and finish to choke. If this fails, set off and head to mat.

Knee on belly baseball bat choke
Grab belt, pop up. Other hand is holding his collar behind neck, twist to make angle. Other hand goes in fingers first and grips. Elbow to elbow to finish. If this fails, set off and head to mat.

Knee on Belly to Arm bar
As he goes to push away, outside arm goes in and around his and grab your own lapel. Finish with moving around head, hug tight and finish arm bar.

Knee on Belly to Kimoura
As he goes to push away, outside arm goes in and around his and grab your own lapel. Finish with moving around head, if he grabd your leg. Sit on head and finish with a kimoura attack on the trapped arm.

Rolling:
Ended up with a 10-15min dog fight with the Ginja Ninja! Them the breaks ;)

2-Apr Combat Workshop WOD

WU:
Squat x15
Lunge w/Twist
Push Ups(Hands) x12
Back Raise x12
Plank to Lunge x12

SWOD:
Deadlift 5RM (60kg-90kg-120kg-145kg(3RM new PB))

WOD:
5 Rounds -
25 OH Lunge 15kg DB
20 22' Box Jumps or 30 Tuc Jumps

Time: 11'18

EOW:
Power Cleans 1-1-1-1-1-1-1 (20kg-25kg-25kg-40kg-40kg-45kg-45kg)

Comments:
NEW PB on the deadlift, nearly at 2 times my body weight! Savage WOD, the lunges were a struggle and dept was an issue nearing the last rounds.

Just messing with the PC's at the end, tryin to get the TECH, needs work... but it will come.

31-Mar Combat Workshop WOD

WU:
3 Rounds of -
16kg Goblet Squat + Heatbeats x10
Lunge w/twist
Scap Push Ups x10
Plank to Push Up x10
Back Raise x10
HFS

TECH:
American KB Swing - 16KG

WOD:
400m Run
75 KB Swing 16kg
400m Run
75 Push Ups
400m Run

Time: 13'55

Comments:
WOD was a nightmare.... was thinking 75 push ups were easy, but after the KB swings and run.... was f**ked!

29-Mar Combat Workshop WOD

WU:
3 Rounds of -
Lunge w/twist
Push Ups (Hand) x12
Mountain Climbers x10 then Burpees x3
Back Raise x10
HFS

SWOD:
Shoulder Press 3x5 (50kg-60kg-60kg)

WOD:
13..12..11......2..1
20kg KB Wings
Burpees

Time: 9'34

Comments:
What a nighmare of a METCON, once the double digits were complete it got easier. Round 9 down was more mental than anything else.

Vid of the shoulder press:

28-Mar Southside BJJ

WU:
Jumping Jacks
Front Jacks
Twists

Tech:
8 Positions -
Move front side control all the way around in 8 moves. Always knee to side to knee. On the mount ensure that the knee slides over the belly.

Kimoura -
In side control, wrap your arm in and under is arm pit and grab your own collar. Come to noth south. Grab your own wrist. Push arm to side and sprawl. As you do this, wrap head up with one leg. Now 90degree angle and sweep arm to head to finish.

Kimoura - Too strong, grabs belt #1
Same position, but he grabs his belt. Wrap up his arm with hi jacket and come to the side. Grab is far collar with your arm and put your elbow on the mat to finish choke.

Kimoura - Too strong, grabs belt #2
Same position, but he grabs his belt. Wrap up his arm with hi jacket and come to the side. Grab back of his collar, wrap his head and finish in bow an arrow with your knee behind his head.

Rolling:
Rolled with the Ginja Ninja and gave up an easy sub for the start and then ended up giving up my back in a scamble to a RNC.... poor show! Nect time mate!

26-Mar Combat Workshop WOD

WU:
3 Rounds of -
Squat x15
Plank to Push Up x10
Lunge w/twist
Push Ups (Hand) x12
Back Raise x10
HFS

SWOD:
Deadlift 5 Max (60kg-70kg-90kg)
Floor Press 3x10 (60kg-70kg-90kg(2F))
Shoulder Press 3x5 (40kg-50kg-50kg)

WOD:
12min @ start of each min....
5 HPC
5 Thruster
5 Burpees

Comments:
Eat $hit = Train $hit. Didnt eat too well the day or the night before. Missed the 10th round, thought it was time for a puke, dont know what it was but had to get some fresh air. Ended up having to complete the last round after the alloted time, what a mare of a session.

24-Mar Combat Workshop WOD

WU:
3 Rounds of -
Squat x15
Plank to Push Up x10
Back Raise x12
Floor Sliders x12
Plank to Lunge x10
HFS

Tech:
Kettle bell work - Shoulder Press & Push Press 5 each arm (12kg-16kg-16kg-20kg-20kg)

WOD:
3 Rounds of -
20 Kb Swings
10 Push Press L Arm
10 Push Press R Arm
15 Goblet Squats
(All with 12kg)
400m Sprint

Time:
11'11

Comments:
Just trying to make sure the back was ok today. Just a little stiff, but good session. Good WOD, trying to keep up on the running part, need to work more on my running.

17-Mar Combat Workshop WOD

WU:
3 Rounds of -
Squat x15
Lunge w/twist
Push Ups (Hand) x12
back Raise x10
HFS

WOD:
5 Rounds of -
8x100kg Deadlift
+ 3 Rounds of [5xBurpees + 10x22' Box Jump + 10x20kg KB Swing]
---- 3 Min Rest --

Time:
Round 1 - 4'30
Round 2 - 4'25
Round 3 - 4'35
Round 4 - DNF (Completed 7DL)
Round 5 - XXX

Comments:
Was smashing this hard and getting through it. Got to the 7th rep of the DL and had a back spasm. Had to stop... was well stiff later that night and the next day! Need a rest and to work on some felxability!

15-Mar Combat Workshop WOD

WU:
3 Rounds of -
Squat x15
Push Up(Hands) x12
Plank - Lunge x20
Back Raise 10
HFS

Tech:
X number of the following (American Swing(12kg) then HPC(DB 10kg))
5-10-15-10-5

WOD:
400m
21-15-9
DB Hand Squat Clean (DB 15kg)
American KB Swing (20kg)
400m

Time: 9'53

Comment:
BOOM, sub 10min WOD! Was so f**ked.... couldnt catch my breath when I finished the last 400m.

Savage session!

14-Mar Southside BJJ

WU:
Shrimps
Front Rolls
Back Rolls
Side Rolls
Jacare

Stretch:

Tech:
(This is all with him in good posture and grips on jacket and belt)

Closed Guard - attack the back arm on belt.
Grab his sleeve with both arms, pull away from grip and up towards your head. Using the same side arm to hold the grip. The other arm goes outside and back in and grips in under his arm pit. Pin the arm. As he goes to posture, cross grip to far shoulder. Clamp shoulder and complete an armbar on trapped arm.

Closed Guard - attack the lead arm.
Grab his sleeve with both arms, pull away from grip and up towards your head. Using the opposit side arm to hold the grip. The other arm goes around and back in and grips his near lapel. Pin the arm to your side with your elbow. Your free arm goes under and grips is knee. Rock to that side, as he moves back sweep. You spin a little come onto his side. Leg over head and complete the armbar on trapped arm.
+ If he is too strong, and postures in towards your guard, complete the triangle choke.

Closed Guard - attack the lead arm.
Grab his sleeve with both arms, pull away from grip and up towards your head. Using the opposit side arm to hold the grip. The other arm goes around and back in and grips his near lapel. Pin the arm to your side with your elbow. Foot on hip and make room. Yoru leg goes over the trapped arm and under his neck (gogoplatta). Traingle your own ankle. Then hips up, legs forward and your knee pins his elbow for arm bar.
+ Also if his other arm is inside your guard, you can complete a kimoura.

13-Mar Combat Workshop WOD

WU:
Skipping (well attempting) 10min
Bands x12
Squat x15
Back Raise x15

Burgeener Warm Up
1. Jump + Down + Shrug Up x3
2. Jump + Elbwos + Shrug x3
3. Muscle Snatch x3
4. Drop to Squat with Bar Overhead x3
5. Push Press behind Neck x3
6. OHS x3

Tech:
Hang Power Cleans 5-5-5-5-5 (15kg-25kg-30kg-35kg-35kg)

SWOD:
Floor Press 3x8 (40kg-70kg-80kg)

ABS:
Rollouts 3x5
L-Sits 3x20sec

Comments:
Good session, just working on the HPC tech and getting some press work in.

Just chilling with the Combat Dave!

10-Mar Combat Workshop WOD

WU:
3 Rounds -
Squat x15
Push Up (Hands) x12
Lunge w/Twist
back Raise x12
Wall Slide x12
HFS

SWOD:
Thrusters 5-5-5-5-5 (40kg-40kg-45kg-50kg(1)-45kg)

WOD:
21-15-9
15kg DB Cleans
Burpees

Time: 6'19

Comments:
WOD of DOOM, anytime you pause with the burpees... your f**ked in a big way. Gotta power through the session and not slow down at all!

8-Mar Combat Workshop WOD

WU:
Squat x15
20kg KB Swing x 12 + last one, hold in low position and push out knees
Walk out - Push Up Position
Lunge Back w/Twist
HFS

SWOD:
Shoulder Press x5 (WU+35kg-45kg-60kg)
30 sec rest
Back Raise x10

WOD:
15min @ start of each min....
4 Clapping Push Ups
8 KB Swing (20kg)
12 Squats

Comments: BOOM, smashed the WOD and also the SWOD! Always struggled with the SP and starting to get some weight on it. Recon I have 5kg more in there....

7-Mar Southside BJJ

WU:
Shrimps
Front Rolls
Back Rolls
Side Rolls
Jacare

Tech:
Guard Pass -
Posture. Break the grip, trap the arm on there belly. Rock side to side. Step up on the side that you have trapped the arm. As you stand, stagger the other leg back to stop getting sweeped. Put trapped hand side elbow into his knee, use other hand to shimmy guard open. Grab leg, trap it to the floor. Knee over and hand under head, grab his pant legs and then open out and come into side control.

Ankel Pic (Jacare)

Knee down behind

3-Mar Combat Workshop WOD

WU:
3 Rounds of -
Squat x15
Lunge w/Twist
Plank/Push Up x10
back Raise x10
HF Stretch 15sec

Tech:
KB Swing

WOD:
4 rounds of (Cut off 20min) -
20 KB Swings (20kg)
20 Box Jumps (26')
400m
20 Burpees
20 Bar Thrusters (20kg)

Rounds: 3 Complete + 2 KB Swings of round 4.... hit the cut off!

Commnets:
Tough session, just head down and started to bang it out. Wanted to get further into the 4th round... just ran out of time!

1-Mar Combat Workshop WOD

WU:
3 Rounds of -
Squat x15
Plank/Push Up x10
back Raise x10
Lunge w/Twist
HF Stretch 15sec

SWOD
Max x5 Deadlift 140kg new PB! (WU x5 - 60kg-90kg-110kg)

WOD:
12min max rounds of -
3 Burpees
6 HPC (20kg DB)
9 Swings (16kg KB)

Rounds: 10 Complete

Comments:
Added another 5kg to the DL, but still have more in the tank. Want to break 150kg by end of March!

WOD was tough, did it yesterday and hit about the same amount of rounds in less time, was a little fatigued and the PB DL didnt help ;) BUT ALL WORTH IT!

28-Feb Southside BJJ

WU:
3 Rounds of -
Star Jumps
Ski
Hips

Tech:
Escape the back #1
When he is in harness with two hooks in. Grab arm and tricep of his choking arm. Pin down his other arm under into your arm pit. Scoot down, pull hand around head and come up so your head is on the back of his shoulder. Dont let go of grip. Turn in and keep arm. End in side control.

Escape the back #2
When he is in harness with two hooks in. Grab arm and tricep of his choking arm. Come up on top as high as possible, put your head on the mat next to his. walk to opp side and try and get back to the mat. Use near arm to open hook. Keep leg, come out to side and end in side control.

Arm Bar Escape #1
Figure 4 your own arm and place arm on the back of his thigh. Step up next to his ass. Stack him so his knees touch the mat or face. Pull out arm in strong movements. Bump hips and get side control.

Arm Bar Escape #2 (Hitchhiker)
Grab your own hand to give you more time. Walk towards his legs as far as you can go. As your in a straigh line, let go of your own arm. With your thumb facing down, spin so your arm being attached stays on top. Come up in side control.

Triangle Escape #1
Grab his belt and pin both your elbows to his hips. Step up and put your leg(side with his leg over your shoulder) into his bicep. Sit on your bum and put the other leg into his other bicep. Head up and push back. His legs will open. Shrug them to the side and come up on back or side control.

Triangle Escape #2(last resort)
Grab the GI at his knee and hip on the leg over your shoulder. Put your head to the mat on that same side. Bring your body over his and his legs will pop open. Come up in side control.

Rolls:
12min - turns for 2min in each position.

EOW:
Push Ups 40
Sit Ups 40
Back Raise 40
Hips to Hips w/Partner 40

28-Feb Combat Workshop Radio RTE1 Interview

Radio RTE1 Interview with combat dave in the garage! Myself and Conor McGee in to show how it all works. Was a good interview!

WU:
1 Rounds of -
Squat x15
Plank/Push Up x10
back Raise x10
Sit Ups x10
Lunge w/Twist
HF Stretch 15sec


WOD:
10 min max rounds of -
3 Burpees
6 HPC (20kg DB)
9 Swings (16kg KB)

Rounds: 11 Not complete

26-Feb Combat Workshop WOD

WU:
3 Rounds of -
OH Squat x15
Back Raise x10
Sit Up x10
Lunge w/Twist
Band Work x15

WOD:
20 Min of -
1.... 2...... 3...... HPC DB (20kg)

5 Chin Ups
10 Push Ups
15 Squats

Rounds: 8 Complete (Started the HPC of the 9th but didnt complete)

Comments:
SAVAGE workout with Combat Dave! Tough session and nearly had a puke.....

24-Feb Combat Workshop WOD

WU:
3 Rounds of -
OHS x15
Lunge w/Twist
Scap Push Up x10
Back Raise x10
Floor Slides x10
HF Stretch

SWOD:
Deadlift 5 x 5 x 5 x 5 (80k-90kg-100kg-135kg)
with 30sec rest
Plank for Max Time!

WOD:
8min max rounds -
AMRAP w/Partner
Clean to Thruster x5 (1 rest.... 1 work)

Rounds: 9 complete

Comments:
Another equal DL, but could have smashed it. Started WAY to light!

23-Feb BJJ Southside

WU:
Laps
Side2side
Stretch

WU Tech:
Playing open guard - 5min
One leg on hip, other on bicep. As thee guy moves to one side, ensure that you opposite foot is in the bicep of the far hand. Can keep the hook or keep the hip.
Avoid both feet on hips as will just power you up onto your shoulders and pass.

Tech:
Open guard sweep #1 (Git)
Top foot in bicep and the other on hip. Push out and straight top leg(bicep) come to side on. Bicep leg goes around and under there bum, other leg drops to mat. Kicks out to the side, let go of arm grip as you come up(bicept slicer) and into side control.

Open guard sweep #2
Top foot in bicep and the other on hip. Push out and straight top leg(bicep) come up on shoulder and grab the back of his foot, grip the pant. As your in under, pull him over you(hip over hip) now straighen foot and follow up and into side control. keep grips.

Open guard sweep #3
Top foot in bicep and the other on hip. Push out and straight top leg(bicep) come up on shoulder and grab the back of his foot, grip the pant. Just like the sweep too. If his base is too strong, continue around. Can use free leg for hook and then grab the back of the far leg. Straight bicep leg and follow up and into side control. keep grips.

Roll:
4x4min taking turn starting in open guard.

Comment:
Struggled on #2, but was grand with #3. Really like that position, find with one in bicept and other on hook I have good control.

22-Feb Combat Workshop WOD

WU:
Squats 15
KB swings (20kg) 15 - Waiter Carry - Good Morning - Hip opening stretch(squat sit)
Push up 10 (changing hand position to uneven)
back Raise 10

Tech:
1 Arm KB swing - worked with 12kg/20kg. Progressed to mid air arm switch.
1 Arm KB Snatch - worked with 12kg (as the KB comes up and points up, then punch to complete snatch)

WOD:
12 min of the following -
3x DB HPC
3x DB Squat
3x DB Push Press
3x DB Lunge R
3x DB Lunge L

Rounds:
10 Complete!

Comments:
Issues with grip tonight, forearms were burning. Was able to complete each round in one go for the first 6, took breaks before next round. For the last four had to break before lunge and after lunge to regain some grip strength!

17-Feb Combat Workshop WOD

WU:
OHS 15
Lunge & Twist
Sit Ups 12
Back Raise 12
HFS

SWOD:
Deadlift 5-5-5-3-3 (80kg-90kg-110kg-120kg-135kg)

WOD:
21-15-9
200m sprint
Thrusters 10kg DB
Box Jump 24'
200m sprint

Time:
6'41

Comments:
BOOM, needed the head in the game for the DL! Was good to hit the PB again. thrusters were tough, but a good quick WOD and 100%!

16- Feb Soutside BJJ

WU:
Shrimp
Rolls
Side Rolls
S Base

Tech:
Pitstop Position
Collar cross grip, tie them up and leg goes over shoulder where you have the cross grip and is then on top of other leg that goes across back. Get a good lockdown and be tight on him.

Worked on: Choke and sweeps from this position.

Rolls:
4x5min

EOW:
Push Ups 40
Sit Ups 40
Back Raise 40
Hip to Hip 40

15-Feb Combat Workshop WOD

WU:
3 Rounds of -
Squats 15
Lunge & Tw
List
Back Raise 12
Sit Ups 12

SWOD:
Shoulder Press 3x5 (35kg-45kg-55kg)

WOD:
Max Rounds in 12 Min of -
5 Push Press 30kg Bar
10 Push Ups
15 24' Box Jumps

Rounds: 9 (failed on push ups, completed 1!)

Comments:
Good session tonight, want to increase the shoulder press weight, would love to break 65 by end of the year, hopefully!

Getting competative with that Chris Miller lad.... i know your reading this mate!

Side note, should not have eaten so close to going training.... nearly puking at the end of the WOD!!!!!!

12-Feb Combat Workshop WOD

WU:
OHS 15
Lunge & Twist
Sit Ups 12
Back Raise 12
HFS

SWOD:
OHS 5-5-5-5-5 (5kg-10kg-15kg-20kg-15kg)

WOD:
5 Rounds of -
3 HPC 15kg DB
2 Split Jerks 15kg DB
100m Sprint

- 2min rest -

5 Rounds of -
3 HPC 15kg DB
2 Split Jerks 15kg DB
100m Sprint

Time:
5'50 After Rest, 9'30 total.

EOW:
3 Rounds of -
L Hang - Knees to chest 20 Sec
Roller out & in 5 reps

Ring body weight row 3x10

Comments:
Animal session, enjoyed it all! Just head down and power through it all.

10-Feb Combat Workshop WOD

WU: OHS 15 Lunge & Twist Sit Ups 12 Back Raise 12 HFS SWOD: Deadlift x3 into Box Jump x3 Set - 35kg & 24' Set - 45kg & 24' Set - 75kg & 26' Set - 95kg & 26' Set - 115kg & 28' Set - 135kg & 28' WOD: 15 min of the following - DB PC 1(+1 for each additional round ie 2,3,4 etc) 5 DB Squat 10 Push Press 15 KB Swing Total Rounds: 8 with 15kg DB 

9-Feb Southside BJJ

WU:
Grip Fighting
Take Downs #1
Collar grip, never cross grip. Pull close, as they step and make a gap, put foot in and knee to the mat. Grab other ankle and push and stand.
Take Downs #2
Collar grip, pull close, as they step and make a gap, put your foot next to theres and on the mat. Lean over and grab ankle and push and stand. Jacare.
Stretch

Tech:
Regain the guard when opp goes for double leg pass in guard.
#1
Put feet heavy and on the mat, get collar grips.
#2
If he clasps his hands, then break posture and get your hand inside the hook and grab you own hand over his back. Keep elbow under his kneck. Pull arm out and grasp his neck for triangle. If not back to guard.
#3
When hes too strong and goes to one side, then push elbow, shimp out pushing off far leg and then come back to guard.


Tech Drilling:
2x5min Rounds starting in clasp posision.

Rolling:
3x5min Rounds

EOW:
Push Ups 3x10
Leg Raise 10' from gound
Legs side to side
Sit Ups 3x10
Back Raise 3x10

Comments:
Good class, still working on regaining the guard and movement off your back.

8-Feb Combat Workshop WOD

WU:
2 Rounds of -
Squat 15
Scap Push Ups 12
Plank to Push Ups 10
Back Raise 10
HFS

Tech:
DB Bent Over Row 3*5 (15kgDB-20kgDB-25kgDB)

WOD:
4 Rounds for time -
400M Run
20 Burpees
20 DB Bent Over Row 20kgDB

Time:
17'23

Comments:
Tough man, the millers set the fast pace. Couldnt keep up on the run, need more cardio work! Another great class.... minus the extra 25 burpess for being late!

7-Feb Southside BJJ

WU:
Missed this and only got the end of the stretch in.

WU Tech:
Regain Guard #1
As he goes to pass on one leg in guard, shrimp out to make some space, come over onto the shoulder and spin back around to regain the guard. Needs to come up and onto the shoulder to ensure that you can spin into the guard. Practice on both sides.

Regain Guard #2
He goes to pass on one side and puts hand towards mat, come to side to prepare to shrimp. Arm grabs his wrist and other on elbow BEFORE it hits the mat, then shrimp out.

Regain Guard #3
He goes to pass on one side and pushes you back and to the side, roll backwards and come back into combat base. He then cartwheels over you and you forward roll on SHOULDER and spin legs to end up in open guard.

Regain Guard #4
Side control, so pass already done. As he come in, put your top hand under his arm pit. (As with the arm up drill practice with the following - put bottom hand in under and spin) Spin onto shoulder and as your body turns around upside down, the same leg spins around to regain guard. If he leave thes arm in, then triangle.

Rolls:
4*5min
Mick, Murr x 2 and the Ginja Ninja! Great to have Dave back when he belongs, good roll... nearly got away with no sub, but his bread and butter chokes got me again.... see ya next time bro!

5-Feb Combat Workshop WOD

WU:
3 Rounds of -
OHS x15
KB 12kg x10
Walking Hip Stretch
Push Ups x10
Back Raise x10

WOD:
1 rep = 20kg Push Press + R Lunge + L Lunge + 20kg Push Jerk + R Lunge + L Lunge

5 Rounds of -
5 reps + 15 Sit Ups (W Ab Mat)
Time: 11'58

SWOD:
Deadlift 3x5 (80kg-90kg-100kg)
Band Work 3x12

Comments:
Good session, shoulders where still a little weak from the WOD on thursday night. WOD was tough, balance was a little off. SWOD, need to start at 90kg from now on.

Loving the set up of the gym and the class lay out. Really excellent training.... cheers combat Dave!

3-Feb Combat Workshop WOD

WU: 3 Rounds of - 15 Squats Walking Lunge & Twist 10 Plank to Push up 10 Back Raise 10 1 Leg RDL w Kick 10 Hip Flexor Stretch SWOD: Hang Power Clean & Squat 3*1 HPC+5 (30kg-40kg-45kg F) WOD: 10 Minutes of max rounds: 5 Squat 15kg DB 5 Push Press 15kg DB 5 Thrusters 15kg DB Rounds: 7 (F on 3 PP of round 7) Comments: MONGO, picked up the wrong weights at the start thinking it was going to be a different work out....15kg DB! 

2-Feb Soutside BJJ

WU:
Shrimps etc
Jacare crawls
Shoulder roll, feet over head to mat, do circles.

WU Tech:
One leg either side sitting on mat, lad standing. Thumb down and grab back of his ankle, spin over on shoulders and put both legs inside his and spin onto other side and same position as before. Repeat.

Tech:
Guard choke #1 His jacket.
Cross grip into collar as deep as possible. Pull out jacket on side of open hand. Go for armbar, knee up and all tight, make angle. Grab the jacket and pull around back of head and under the neck. keep elbows close to body, squueze hips and also head to your hands to finish choke.

Guard choke #2 Your jacket.
As you are hand fighting, breaking his posture. Pull your jacket on one side. Pass it up and grab with other hand around the back of his head. Switch you other hand in under the jacket and around head to grab end of the jacket. Finsih with the following: 1. Arm over and on his shoulder under neck. 2. Arm under and crab his collar. 3. One arm choke, hard, needs to be REALLY deep.

NOTE: REALLY exaggerate the grips for a choke to get the most out of them.

Rolls:
5*4min

EOW:
Push Ups 4*10
Sit Ups 4*10
Ass to Ass hip off the ground 4*10

Comments:
Two new purple belts in the class, makes 4 in total floating around. Enjoyed the rolls! Got smashed by Mick as usual, wrist was still in a bad way since monday and the wrist lock.... Loving the training and eyes on the Dublin Open in 18 days.

1-Feb Combat Workshop WOD

WU:
3 Rounds of -
15 OHS
Walking Lunge & Twist 10
1 Leg RDL w Kick 10
Plank to Push up 10
Back Raise 10
Hip Flexor Stretch

SWOD:
Deadlift 3*5 (80kg-90kg-100kg)

WOD:
5 Rounds -
6 HPC 20kg
12 Push Ups
18 Box Jumps 24'

Time: 8'22

Comments:
Could have gone heavier on the DL, recon next time I start at 90kg and work up in 10kg. WOD was good, 5 rounds and power through it ASAP ;)

31-Jan Southside BJJ

WU:
Usual jumping jacks/forward/twists
Stretch
Shrimps etc

WU Tech:
Open Guard, guy pushs leg to side. Roll up over back return to guard.

Open Guard, Pushes legs to side and goes to pass that side. Shrimp on nearest leg and then get top leg inside for hook and regain guard.

Tech:
Posture in Guard -
Site back, head up and looking forward. Not too far forward or back. Drill with lad in closed guard and trying to break posture without hands.

Breaking Guard -
Cross grip, step wide on side thats trapped and stand. Then break guard.

Breaking Posture when in Guard -
Legs to chest or if leans too far back bridge and push. Drill without hands

Breaking Cross Grip when in Guard -
1. Hand goes in under your own and figure four own arm. Pull up and away from gi. Hand comes around the back of head. Other arm hooks his and get his far gi collar.
2. Hand in under and wax off sweep motion.
3. Cant get hand in under, bridge hips and when you drop them run hand in under.
4. Grab both elbows and pull him towards you with legs and elbows. Trap head over the neck or grab cross grip into collar.

Rolls:
3*5 Lee/Mick/Murr

EOW:
Push Ups 4*10
Sit Ups 4*10

Comments:
good session tonight, waist felling a little twinged ;)

29-Jan Combat Workshop WOD

WU:
12*3
KB Swings 12kg
Scap Push Ups
back Raise
Walking Lunge & Body Twist
Band Reverse Fly

Tech:
Hang Power Clean 3-3-3-3-3-3-3 (Mas was 50kg PB)

Note:
Make sure the shrug up is straigh elbow till the last min, then pull in under and slam feet slightly wider.

WOD:
Max Rounds in 10min
3 x 35kg HPC
6 x Body Weight Row
9 x Box Jumps 24'

Failed on BW Rows on round 7.

Comments:
Good session, one on one with Combat Dave. So worked alot on tech to ensure that I was getting the HPC correct.

27-Jan Combat Workshop WOD

WU:
Squat and hip mobility.

KB Swing, Squat and Back Raise 3*10

WOD:
10 Rounds of the follwoing -
5 Thrusters (15kg DB)
10 KB Swings (20kg)
100m Sprint
1 min rest

Time:
Split time at end of each round:
'40 - 2'34 - 4'25 - 6'19 - 8'14 - 10'10 - 12'03 - 14'00 - 15'58 - 17'46

Total Time:
17'46

Comments:
Good session, could have gone heavier on the weights! Next time!