31-Jan WOD

WU:
400m 80%
3 Rounds of -
12x Squat
12x Scap PU
12x Back Raise
HFS

Stretch

SWOD:
Deadlift (Reset) 5x5 (100kg)

WOD:
7min AMRAP
5x 50kg Push Press
7x PU
9x Squat
Rounds: 7 Complete

400m 80% Recovery

Stretch

Comments:
Just a reset day on the DL, reps in the bank. Nice WOD, was shattered at the end of it!

30-Jan WOD

WU:
400m 80%
3 Rounds of -
12x 15kg DB Squat
12x 15kg DB Swing
12x Plank /PU
12x Back Raise
10x Sliders
HFS

Stretch & Foam Roll

TECH/SWOD:
5 Rounds of -
3x Snatch & 3 OHS (15kg-15kg-20kg-20kg-20kg)

Chin Up 3xMax (7-6-6)
Dips 3xMax (15-12-11)

WOD:
3 Rounds of -
400m Run
5x 25kg DB Right Arm Snatch
5x 25kg DB Left Arm Snatch
5x 25kg DB Right Arm Swing
5x 25kg DB Left Arm Swing
Time: 9'45

Stretch

Comments:
Working on my flexability to get the OHS up. Some foam rolling and lots of stretching made things a little easier. Hit the wall pre-WOD too, but got my head into it and did it sub 10min.

28-Jan Body Fat %

So got my BF% checked today, will post up my measurements when I get them from my email.

Weight: 79.8kg
Age: 32
BF: 17%

Quite happy and surprised that it was under 20%. I recon that the lowest its been in quite a while. On the 12th of Sept 2010 it was 23%!

I have dropped about 3kg since December in weight, but I have put on some size. Checking my BF% going forward will be a better way to determin how im actually getting on.

Goal is 12%.... so lets get going!

27-Jan WOD

WU:
400m 80%
3 Rounds of -
12x 15kg DB Squat
12x 15kg DB Swing
12x PU w/H
12x Back Raise
HFS

Stretch

SWOD:
Deadlift 5x3 (120kg-125kg-130kg-135kg-140kg)
Thruster 5x3 (40kg-45kg-50kg-55kg-60kg)

WOD:
3 Rounds of -
400m Run + 45min Rest
Time: 7'06

3 Rounds of -
15x 20kg Plate OH Swirls
10x PU

Stretch

Comments:
Last set on the DL was more a fight than tech! Thrusters were a killer, but good work on them. Decent WODs also.

Body Fat Vs Weight!

So im not doing BJJ at the min, just gym time and trying to watch my diet. So this has led to a change in my goals.... I will amend the JAN ones this week!

What's the big change? Well for me its not about the weight on the scales anymore, I want to lose BF. Before I was all about the number on the scales as the sport I loved was all about weight brackets. Now with no BJJ going on, its time to focus on being healthy and getting stronger and working on my BF%.

First point of call, I estimate that im about 20% BF today. I will get it checked by a professional and I will get this done on a quarterly basis.

What's my goal %..... I would like it to be 12%.... but I need to set a achievable goals for the year. So lets just get mine checked first!

25-Jan WOD

WU:
400m 80%
3 Rounds of -
12x Squat
12x Plank to PU
12x Back Raise
10x Sliders
HFS

Stretch

SWOD:
Front Squat 5x3 (70kg-70kg-75kg-80kg-85kg)
Bench 5x3 (75kg-80kg-85kg-90kg-95kg)
Up Right Row 4x5 (40kg)

WOD:
400m Run
10x Right Arm 25kg DB Swing
10x Left Arm 25kg DB Swing
400m Run
10x Right Arm 25kg DB Swing
10x Left Arm 25kg DB Swing
400m Run
10x Right Arm 25kg DB Swing
10x Left Arm 25kg DB Swing
400m Run
Time: 10'04

Stretch

Comments:
Had to call in a spotter for the last two sets on the bench. Want to hit the 100kg for 3 at least by the summer! WOD was good, legs are WELL TIRED now!

24-Jan WOD

WU:
400m 80%
3 Rounds of -
12x 15kg KB Squats
12x 15kg KB Swings
12x Scap
12x Back Raise
HFS

Stretch

SWOD:
Shoulder Press 3x5 (52.5kg-55kg-60kg(F5))
Squat 5x3 (90kg-95kg-100kg-105kg-110kg)
Chin Ups 3xMax (7-6-6)

WOD:
4 Rounds of -
400m Run
1min Rest
Time: 9'58

Stretch

Comments:
Hamstrings are quite tight everyday, need to stretch more at night also. SP, still aint hitting the 5x60kg....dont think its a WU issue, may have to move this to the Monday with the weekend break. 110kg on the squat for 3 was good, watching depth and also knee tracking on the way up. Harder to do without motivation from team mates/coach!!

23-Jan WOD

WU:
400m Run 80%
3 Rounds of -
12x 15kg DB Squat
12x 15kg DB Swing
12x Back Raise
10x Sliders
HFS

Stretch

SWOD:
Power Clean 3,3,3,3,3 (45kg-50kg-55kg-60kg-65kg)

DB Swing
5 Rounds of -
L Arm x5 + R Arm x5 (20kg-22.5kg-25kg-27.5kg-30kg)

WOD:
7 Rounds of -
45kg Barbell Complex
1x Power Clean
2x Hang Power Clean
3x Front Squat
2x Push Press

Stretch

Comments:
Nice session today, bit of a reset on the PC. Want to ensure that all stages of my lift tech are correct. I fell that when the weight does go heavy, that my jump/shrug are better. Lack of KBs in the gym means some one arm BD swings. Wanted to check the weight to start to add them into my WODs.

20-Jan WOD

WU:
3 Rounds of -
12x 15kg KB Squats
12x 15kg KB Swings
12x Scap
12x Back Raise
HFS

Stretch & Foam Roll Back

SWOD:
Deadlift 3x5 (120kg-130kg-140kg)
Hang Snatch 3x5 (15kg-20kg-30kg)
Over Head Squat 3x3 (15kg-15kg-20kg(F3))

WOD:
400m Run
9x HSC 20kg DBs
10x PU
6x HSC 20kg DBs
10x PU
3x HSC 20kg DBs
10x PU
400m Run
Time:7'20

Stretch

Coments:
Just getting some DL in today. Back was a little tight so did some foam roll in between DL sets and also HS. Got to OHS and the back did not like that. Got deep on the 15kg, but the 20kg was too much.

18-Jan WOD

WU:
3 Rounds of -
12x Squats
12x Scap
12x Back Raise
10x Sliders
HFS

Stretch

SWOD:
Power Clean & Split Jerk 1,1,1,1,1,1,1 (50kg-55kg-60kg-65kg-67.5kg-70kg-70kg(F)-70kg(F))

RDL 3x5x5sec (80kg)

WOD:
4 Rounds of -
400m Run
5x Right Arm 22.5kg BD Swing
5x Left Arm 22.5kg BD Swing
Time: 9'53

Comments:
Brain fart on the last two attempts of the 70kg, the first one the jerk step was a little off. So deceided to do it again, then got the bar to my chest twice. Think I was thing way to much about it. WOD was a good one, still trying to get some runs in my WODs and this time I had a stopwatch.

17-Jan WOD

WU:
3 Rounds of -
12x 15kg KB Squats
12x 15kg KB Swings
12x Plank /PU
12x Back Raise
HFS

Stretch

SWOD:
Front Squat 3,3,3,3,3 (70kg-75kg-80kg-82.5kg-85kg)
Bench Press 3x5 (80kg-85kg-90kg(F4))

WOD:
3 Rounds of -
12x 30kg Thrusters
12x PU
1min Rest

500m Row For Time:2'06

Stretch

Coments:
Front squat was good today, working on the weight and keeping the elbows up. Bench was a little off, good weight but recon 'blew my wod' on the front squat. I hate THRUSTERS but will keep putting them in there and then a little row for time!

16-Jan Programming & Diet

So how am I currently programming my sessions this month?

Well its a combination of the following:
1. My blog and previous SWODs and WODs
2. southdublinsc.ie
3. crossfit.com
4. crossfitfootball.com

To be honest is more 1 & 2 these days than 3 & 4. Before I was training with Combat Dave at southdublinsc.ie I would have used crossfit & crossfitfootbal for my WODs and SWODs. I still look at the sites, but most of my decisions on WOD are from past ones and combinations of previous ones put together.

The SWOD portion of the session is kinda in a rotation, this may stunt my gain in weight. I may need to change this about a bit in Feb to try and continue to gain towards my goals for 2012.

Also with programming I have been eating much better. I am trying to keep all unnecessary sugars and junk out of my body and eat healthy. I have not cut out carbs fully and am still eating roughly the same main dinners.

For breakfast its still vitamins, eggs and a banana pre gym at about 6.15am. Then its in the gym Mon, Tues, Wed and Fri. The other days are rest and play with family. After the gym I have a protein shake with water. This is something that I did in the past and thought it was causing weight gain....I think I was incorrect as it was prob my $hit diet!

I try and have my coffee at about 10am each day. For lunch I have avoided rolls and white bread where possible, I have stated to add soup in there and something green like spinach/salad. Dinner is what it was before, red meat, steak or chicken and a veg & potato item usually.

Things I have cut out an really miss..... PIZZA!!!!

16-Jan WOD

WU: 3 Rounds of - 12x 15kg BD Squat 12x 15kg BD Swing 12x Scap PU 12x Back Raise HFS Stretch SWOD: Shoulder Press 3x5 (52.5kg-55kg-60kg(F5)) Squat 2,2,2,2,2 (80kg-85kg-90kg-95kg-100kg) WOD: 400m Run 10 HSC (17.5kg DBs) 400m Run 8 HSC (17.5kg DBs) 400m Run 6 HSC (17.5kg DBs) 400m Run 4 HSC (17.5kg DBs) Time: 12:00(ish) Stretch 

13-Jan WOD

WU:
3 Rounds of -
10x Squat
10x Push UP
10x Back Raise
10x Sliders
HFS

Stretch & Foam Roll

SWOD:
Deadlift 2,2,2,2,2 (130kg-135kg-140kg-145kg-150kg(F2))

3x (Hang Snatch x5 + Over Head Squat x5) (15kg-20kg-20kg)

WOD:
3 Rounds of -
5x 20kg DB Snatch Right Arm
5x 20kg DB Snatch left Arm
5x 20kg DB Swing Right Arm
5x 20kg DB Swing Left Arm
10x Body Weight Row
1min Rest

Stretch

Comments:
Grip Grip and GRIP on the last deadlift. Was a little tired today due to lack of sleep last night, but got through it all. OHS flex was a little off today, did foam roll between each set to make things easier.

11-Jan WOD

WU:
3 Rounds of -
10x 15kg DB Squat
10x 15kg DB Swing
10x Back Raise
10x Sliders
HFS

Stretch & Foam Roll - Back, shoulders and neck

SWOD:
Power Clean 2-2-2-2-2 (62.5kg-65kg-70kg-72.5kg-72.5kg(F2))

RDL 4x5x5sec (80kg)

WOD:
5 Rounds of -
45kg Barbell Complex
1x Power Clean
2x Hang Power Clean
3x Front Squat
2x Push Press

Stretch

Comments:
Weight and tech on the PC is getting better. Second rep on the fourth set 72.5kg was a little stepped out so kept at that weight. Last set got the first ok with a decent jump and hip movement, but just about got under the bar so called it a day there.

10-Jan WOD

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

Stretch

SWOD:
Front Squat 3x5 (50kg-60kg-70kg)

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

Bent Over Row 3x6 (40kg)

WOD:
5 Rounds of -
5x DBs Hang Squat Clean (20kgs)
10x PU
Time: 5'52

Stretch

Comments:
Shoulders are still bunrning.... that was a good WOD, expected a sub 5min but was shattered!
Front Squat was good, decent weight on there but defo some room to go higher. Did alot of shoulder stretching between sets to ensure no issues.

9-Jan WOD

WU:
3 Rounds -
10x 15kg DB Swat
10x 15kg DB Swing
10x Back Raise
10x Sliders
HFS

Stretch

SWOD:
Shoulder Press 3x5 (50kg-55kg-60kg(F5))

Squat 3x5 (85kg-92.5kg-100kg)

WOD:
DB Hang Squat Clean 3-3-3-3-3 (15kg-17.5kg-20kg-22.5kg-25kg(F3))

Row 1000m Time: 4.40m

Comments:
Press a little off, need to work on it, used to be better than that before. Might need to reset and start back on it. Decent weight on the squat, want to keep the 3 set over 100kg.

6-Jan WOD

WU:
3 Rounds of -
10x 15kg DB Squat
10x 15kg DB Swing
10x Back Raise
10x Sliders
HFS

Stretch

SWOD:
Power Clean 2,2,2,2,2 (50kg-55kg-57.5kg-60kg-62.5kg)

WOD:
42.5kg Barbell Complex
5 Rounds of -
1x Power Clean
2x Hang Power Clean
3x Front Squat
2x Push Press

Stretch

Comments:
Didnt have much time today, but got a good session in. The 62.5kg PC was a little step out on the second one, still need to work on the tech. WOD was good, just upped the weight by 2.5kg, should have gone to 45kg.

4-Jan WOD

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

Stretch

Row 500m

WOD:
Deadlift 1,1,1,1,1,1,1 (130kg-135kg-140kg-145kg-150kg-152.5kg(PB)-155kg(PB))

Hang Snatch 5x3 (15kg-20kg-30kg-40kg(F)-35kg)

Bench 3x5 (75kg-80kg-85kg)

Row 500m for time 2:19m

Stretch

Comments:
Personal BEST on the old deadlift and not once but TWICE! Trying to see where I am at with weight to ensure that my goals are realistic. Gym started off a little rough, the row was to losen out the old stiff legs.

3-Jan WOD

WU:
3 Rounds of -
10x Squat
10x 15kg DB Swings
10x Back Raise
10x Sliders
HFS

Stretch

WOD:
3 Rounds of -
A1. 30kg Thruster x15
A2. Body Weight Rows x10

3 Rounds of -
5x 17.5kg DB Snatch R
5x 17.5kg DB Snatch L
5x 17.5kg DB Swing R
5x 17.5kg DB Swing L
10x Push Ups

Stretch

Comments:
I HATE THRUSTERS.... so lets work on them! Was feeling a little tired today, may need to cut some of the SWODs to 2 per session!

2-Jan WOD

WU:
3 Rounds of -
10x Squats
10x Scap PU
10x Back Raise
8x Lunge w/T
HFS

Stretch:
Back, Ham, Glutes & Shoulders

SWOD:
Squat 3x5 (80kg-87.5kg-92.5kg)

Bench Press 3x5 (70kg-75kg-80kg)

RDL 3x6 5sec (60kg-70kg-80kg)

WOD:
500m Row
15 Push Ups
500m Row
12 Push Ups

500m Row

9 Push Ups

Time: Sub 9 min(complete row time was 6'50)

Stretch:
Back, Ham, Glutes & Shoulders

Coments:
Fuck rowing is a bitch. Was feeling burnt half way throught the first 500m! Need to get back into adding rows to the WODs.

1-Jan Goals 2012 (Draft)

So here are my goals and thoughts for 2012. As with the move from SDSC (Baby = less free time in the evenings) to a standard gym, this will mean that PBs will prob be harder to hit and may take some more sessions to get there without the community and coaching from Combat Dave!

January 1st Current Stats:
Body Weight - 81.3kg
Body Fat - 17%
PB's from 2011(taken from blog):
Shoulder Press - 65kg
Bench - 100kg
Deadlift - 150kg
Power Clean - 70kg

Snatch - 50kg
Squat - 110kg
Front Squat - 70kg
Over Head Squat - 30kg

So I will break up the goals into the years quaters:

First quarter: from the beginning of January to the end of March. The first quarter will be to be able to hit the PBs that I have gotten in CWD and SDSC over the last year. I would like to drop from the 81.3kg to 79kg at this stage. This is just to watch intake of the correct foods and also try and give my body the right fuel to progress in my goals!

First Quarter 31st March:
Body Weight - ? kg
Body Fat - ? %
PB's First Quarter Achieved Y/N:
Shoulder Press - 65kg Y (65kg)
Bench - 100kg
Deadlift - 150kg Y (165kg)
Power Clean - 70kg Y (72.5kg)
Snatch - 50kg
Squat - 110kg Y (120kg)
Front Squat - 70kg Y (90kg)
Over Head Squat - 30kg

Second quarter: from the beginning of April to the end of June. The second quarter will be to try and increase the weight in the areas where I have matched the PBs from 2011. For any ones that have not been hit, they will need to be worked on more to equal my PB. At this stage, I would like to have a BF at 15%(approx 77kg). I reserve the right to add these numbers in at a later date!

Third quarter: from the beginning of July to the end of September. Again where we are with the weight increase will depend on the numbers I will put in after the first quarter. Weight wise, I would like to be at 13-14% BF.

Fourth quarter: from the beginning of October to the end of December. I would hope to be at 10-12% BF(I recon my weigth would be 74kg) and be able to maintain this as a realistic level for my body and diet. What PB's I would like to achieve will be as follows:

Fourth Quarter 31st December:
Body Weight - ? kg
Body Fat - ? %
PB's Fourth Quarter:
Shoulder Press - 70kg
Bench - 110kg
Deadlift - 185kg
Power Clean - 90kg
Snatch - 70kg
Squat - 140kg
Front Squat - 110kg
Over Head Squat - 50kg