Catch up post

WOD 1 from CrossFit Ireland

400m run
3 rounds of
15 power snatch 40kg
35 double unders
400m run

time 13mins 57secs



wod 2 from Cf Ireland

15-12-9 reps of

deadlifts 125kg
ring dips

8mins 8 secs

could have proably got it under 8 mins if I wasnt a pussy


deload week

did my deload preses and some rowing intervals on thursday, had a rest day on friday and then went to CF Fife today for the birthday WOD for Jeff martin at CrossFit Brand X / CrossFit Kids

51 Thrusters @ 50kg

1st time you drop the bar do 1 round of Cindy
2nd time you drop the bar do 2 rounds of Cindy
etc
etc

I did it in 20mins 32sec with only 3 drops, broke the reps into 20/15/10/6 reps,

Loved this one, total mind fuck on those last 2 sets

Sunday 15th August

Back squats

100kg x 5
110kg x 3
125kg x max reps = 8 ( up 2 reps on same weight last cycle )

Heading to CrossFit Fife tomorrow night to do the 2 workouts that will be used to seed competitors at the CrossFit Ireland Invitational. Not doing any metcons today as I start back work tomorrow, will be up early with the baby and want to save as much as I can for the workouts

Thursday 12th August

Bench press

82.5kg x 5
95kg x 3
105kg x max = 4 ( need a spotter now )

70% of 1rm x 2 reps x 10 sets eith 30secs rest between - used 72.5kg

might do a metcon later

Friday 6th August

press

55kg x 5
62.5kg x 3
70kg x 1
80kg x 1 NEW PB

that was my goal weight for the end of the year, thought I would try it today and it went up. Not very easily but it did. Tried it again to see if I could do it again....eh no!

Metcon later tonight at CrossFit 3D

Tuesday 3rd August and Wednesday 4th August

road trip to CrossFit Fife. 

Short, Fat Eva

3 rounds

800m run
30 KB swings 44kg
30 Pull ups

time 33mins

Then 1rm Thrusters

worked up to 92.5kg which was super slow, but Im taking it

Was great to train in a group again.


Wednesday


Back squats


90kg x 3
105kg x 3
117.5kg x max = 12 reps


day out with family so will do metcon later

Sunday 1st August and Monday 2nd

Sunday 

Bench press

77.5kg x 3
90kg x 3
100kg x max = 6 - no spotter so played it safe

Keg bench press 25, 21 15 reps

Monday

4 rounds of

500m row
30 box jumps 24in

time 18mins 02secs

Wednesday 28th July

Wednesday 

Press

57.5kg x 3
62.5kg x 3
65kg x max = 5 reps

Keg press - 12, 11, 10 reps

Helen on a boat

3 rounds of 

500m row
21 kb swings 24kg
12 pull ups

Time 12mins 48secs

Happy with todays workouts, metcon felt tought but manage to MTFU and get through it

Got road trip to CF Fife tomorrow, cant wait

Sunday 25th July

Morning Squats

85kg x 5
100kg x 5
110kg x max = 11reps

reset the weight for my squats. The 110kg felt easy enough but left knee was a bit funky so stopped

Front Squats

87.5kg x 5 reps x 3 sets

Metcon later

Friday 23rd July

Friday morning lifting

Bench press

70kg x 5
80kg x 5
95kg x max = 8

keg bench press

30, 20, 12 reps ( 30 is pb for first set, 20 is pb for second set )

Good start to the day

Metcon later

Thursday 22nd July

Another road trip up to CrossFit Fife

Tonights workout - clean and jerk

Lots of warm up sets

20kg
40kg
60kg
70kg
80kg

all for doubles and trebles

90kg x 1
100kg x 1 PB
100kg miss

then moved onto power cleans

112.5kg PB

Finished off with Death by Clean and Jerk - 8mins + 4 reps

Great session, really enjoying my visits there

Wednesday 21st July

Double day

Morning workout

deadlifts

100kg x 5
115kg x 5
130kg x max = 6 ( very disappointed in this, just wasnt feeling god from the start)

Kroc rows

42.5kg x 33 right and left ( pb for both hands )

metcon later

New Cycle of 5/3/1

Had a very easy deload week - did very little apart from a longish run on Saturday morning. I have entered the CrossFit Ireland September Invitational so going to change my programming slightly - still going to follow the 5/3/1 programming of Jay Ashman but going to start putting in the metcon workouts from CrossFit Ireland - seems sensible to me.

Had very little sleep from Saturday night into Sunday and this was evident in my presses

45kg x 5reps
55kg x 5 reps
62.5kg x max = 8 reps ( same as last time )

Keg press

12, 7 - usually do 3 sets but stopped at 2 as there was nothing there

Metcon a few hours later was a bit better

5 rounds

500m row
21 kb swings 32kg

15mins 01secs

Going to start picking up the longer metcons and adding in some running in prep for September