Had a really lazy week after the CrossFit Ireland Invitational with only 1 workout - hill sprints with the vest on.
But....started back yesterday with a bang
Had my good buddy Karl Steadman at CrossFit 3D doing my metcon programming prior to going to Dublin and felt fantastic when I was there, conditioning was best its been in a long time. So on returning I asked him if he would be interested in doing all my programming - basicly the trip to Ireland has fired up my CrossFit habit again. This time however Im not going to sacrifice my hard gained strength, so he will be programming around big lifts. I have had a great year so far with the programming from Jay Ashman using the Jim Wendler 5/3/1 system but think its time for a change. Also I have started a 30 day Paleo challenge that is happening at the affiliate my friend Alison trains at in the states - Hamerdown CrossFit. So from today im trying my best to be dairy/grain/alcohol free for next 30 days. I have set up another blog just to keep track of my eating, but instead of writing it all down I am just going to post a photo of every meal.
So back to yesterdays training - CrossFit Total followed by 1 mile run for time
Press - 75kg
Squat - 130kg
Deadlift - 160kg
Mile run - 6mins 55secs
Will be interesting to see how the Paleo eating and Karls programming have an effect on me
Monday, 27 September 2010
Monday, 20 September 2010
CrossFit Ireland Invitational September 2010
So at the weekend I flew over to Dublin for my 3rd CrossFit Ireland Invitational.
The workouts were -
1A
5 Rounds for time:
5 Burpee Pull Ups
7 Push Jerks, 60Kg/40Kg
9 Box Jumps, 24"/16"
Cut off: 10 minutes
1B
2 minutes to complete a 1RM Power Clean
2A
21-15-9
Overhead Squats, 60Kg/40Kg
Ring Dips (pink assisted)
Cut off: 15mins
2B
400m, 20 seconds after completion of 2A (the length of time it will take to walk across the gym to the starting line)
3
3 Rounds of:
10 Squat Cleans, 60Kg/40Kg
20 Wall Balls, extremely accurate
30 Kettlebell Swings, 24Kg/16Kg
I managed to get 6th place which I am really happy about
the first workout was good for me as 60kg push jerk ( anyway over head was allowed so i push pressed most of them ) was heavy but not too bad. I finished it in 9mins 23secs so just under the cut off time
I then had 2 mins for the power cleans. I did an easy 80kg, then a 100kg and still had time for one more lift. I contemplated 115kg which would have tied for 1st but played it safe and got 110kg
the OHS and ring dip workout was the only one that really worried me, but there was no way I could do it with 60kg so scaled back to 50kg. Even with the scale I didnt manage to finish the workout in the time allowed, just could not stabilise the bar overhead. That will teach me to miss out overhead squatting.
It was then onto a 400m run, we had 20secs after the 15min cut off to get to the start line, then it was time to run. Or shuffle in my case. Cant remember my time for this but it wasnt fast
Lunch was then cosumed, supplied by one of the members who catered for us all - lots of meat, veg, fruit etc and it was superb. I had loads and had a plate put away for after the event.
The last event suited me - 60kg squat cleans/ very accurate wall ball / kb swings. The squat cleans were tough after the other events but were still manageable - think I did first set in a row then split other 2 sets up into 5's. The wall ball was to an iron beam, 10ft from the ground and there were very specific consitions to a rep counting - ball must hit flat surface of the beam, not the underneath, can hit top, must be caught. I didnt miss too many of these - I guess being tall helped. Then onto the KB Swings - easy enough as I really like swings.
I was the first person to finish this workout, did it in 13mins 08secs. Not sure where i placed on that workout, will need to check the scores when i get home onto my own laptop
Had a fantastic weekend, a few Guinness last night and woke up in bits on Sunday morning with shoulders that feel like someone has ran over them in a truck, but no injuries!
The workouts were -
1A
5 Rounds for time:
5 Burpee Pull Ups
7 Push Jerks, 60Kg/40Kg
9 Box Jumps, 24"/16"
Cut off: 10 minutes
1B
2 minutes to complete a 1RM Power Clean
2A
21-15-9
Overhead Squats, 60Kg/40Kg
Ring Dips (pink assisted)
Cut off: 15mins
2B
400m, 20 seconds after completion of 2A (the length of time it will take to walk across the gym to the starting line)
3
3 Rounds of:
10 Squat Cleans, 60Kg/40Kg
20 Wall Balls, extremely accurate
30 Kettlebell Swings, 24Kg/16Kg
I managed to get 6th place which I am really happy about
the first workout was good for me as 60kg push jerk ( anyway over head was allowed so i push pressed most of them ) was heavy but not too bad. I finished it in 9mins 23secs so just under the cut off time
I then had 2 mins for the power cleans. I did an easy 80kg, then a 100kg and still had time for one more lift. I contemplated 115kg which would have tied for 1st but played it safe and got 110kg
the OHS and ring dip workout was the only one that really worried me, but there was no way I could do it with 60kg so scaled back to 50kg. Even with the scale I didnt manage to finish the workout in the time allowed, just could not stabilise the bar overhead. That will teach me to miss out overhead squatting.
It was then onto a 400m run, we had 20secs after the 15min cut off to get to the start line, then it was time to run. Or shuffle in my case. Cant remember my time for this but it wasnt fast
Lunch was then cosumed, supplied by one of the members who catered for us all - lots of meat, veg, fruit etc and it was superb. I had loads and had a plate put away for after the event.
The last event suited me - 60kg squat cleans/ very accurate wall ball / kb swings. The squat cleans were tough after the other events but were still manageable - think I did first set in a row then split other 2 sets up into 5's. The wall ball was to an iron beam, 10ft from the ground and there were very specific consitions to a rep counting - ball must hit flat surface of the beam, not the underneath, can hit top, must be caught. I didnt miss too many of these - I guess being tall helped. Then onto the KB Swings - easy enough as I really like swings.
I was the first person to finish this workout, did it in 13mins 08secs. Not sure where i placed on that workout, will need to check the scores when i get home onto my own laptop
Had a fantastic weekend, a few Guinness last night and woke up in bits on Sunday morning with shoulders that feel like someone has ran over them in a truck, but no injuries!
Wednesday, 15 September 2010
Wednesday 15th September
Wednesday fun and games
Back squats
95kg x 3
110kg x 3
120kg x max = 11
then
5 rounds for time of
5 x 85kg shoulder to overhead
10 x burpee
time 17mins 23secs
metcon was heavy and slow, just like me. Although 90kg is my 1rm lol
Back squats
95kg x 3
110kg x 3
120kg x max = 11
then
5 rounds for time of
5 x 85kg shoulder to overhead
10 x burpee
time 17mins 23secs
metcon was heavy and slow, just like me. Although 90kg is my 1rm lol
Monday, 13 September 2010
Monday 13th September
5 rounds of
3 mins to do 500m row then as many kb swings with 32kg
2mins rest
rows 1.44 / 1.48 / 1.48 / 1.51 / 1.51
kb swings 21 / 16 / 17 / 17 / 15
was a sweaty mess aftrwards
3 mins to do 500m row then as many kb swings with 32kg
2mins rest
rows 1.44 / 1.48 / 1.48 / 1.51 / 1.51
kb swings 21 / 16 / 17 / 17 / 15
was a sweaty mess aftrwards
Sunday, 12 September 2010
Fun in the park
Had a great workout in the park today with my mate Russell that I got from another mate Andy
5 kb swings
5 sprawl -grab kettlebell - jump
200m run
then to finish we played around with farmers walks and waiters walks
Saturday, 11 September 2010
Saturday 11th September 2010
Saturday
Deadlifts
112.5kg x 3
130kg x 3
145kg x max = 12
Bench press
80kg x 3
90kg x 3
100kg x max = 7
Definite PR for bench, never managed over 6 before. Think the deads is a pr too but need to check
Deadlifts
112.5kg x 3
130kg x 3
145kg x max = 12
Bench press
80kg x 3
90kg x 3
100kg x max = 7
Definite PR for bench, never managed over 6 before. Think the deads is a pr too but need to check
Friday 10th September
5 stair sprints with 10kg vest
5 stair sprints without the vest
then just for a laugh a bear crawl up the grass to the left of the stairs
Thursday, 9 September 2010
Thursday 9th August
Kalsu-lite
100 thrusters with 40kg
Top of every minute do 3 burpees till thrusters are done
16mins 44secs of suck
100 thrusters with 40kg
Top of every minute do 3 burpees till thrusters are done
16mins 44secs of suck
Monday, 6 September 2010
Catch up
Had a virus on my netbook so it was away to my bro in laws to get sorted
Friday
5 rounds for time
5 x 80kg push press
300m row
11mins 13secs
Sunday
Back squats
87.5kg x 5
102.5kg x 5
115kg x max = 10
Back really tight all day and wasnt happy doing these squats.
"Jackie"
1,000m row
50 thrusters 20kg bar
30 pull ups
9 mins 37secs
Monday
30, 20, 10 reps for time of
front squat 60kg
burpees
12mins 30secs
Could easily get this under 10 if i wasnt a pussy
Friday
5 rounds for time
5 x 80kg push press
300m row
11mins 13secs
Sunday
Back squats
87.5kg x 5
102.5kg x 5
115kg x max = 10
Back really tight all day and wasnt happy doing these squats.
"Jackie"
1,000m row
50 thrusters 20kg bar
30 pull ups
9 mins 37secs
Monday
30, 20, 10 reps for time of
front squat 60kg
burpees
12mins 30secs
Could easily get this under 10 if i wasnt a pussy
Wednesday, 1 September 2010
Wednesday 1st September 2010
Wednesday workouts
deadlifts
105kg x 5
120kg x 5
135kg x max = 15 ( up 2 reps on this weight from last time )
2 hours later
Heavy Helen
3 rounds for time
400m run
21 kb swing 32kg
12 pull ups
time 13mins 21secs
My 400m run is a bit rubbish as I have ro run from the back garden, into the house, back out the front door, up to end of street, turn round then back into the house again and back to the garden.
deadlifts
105kg x 5
120kg x 5
135kg x max = 15 ( up 2 reps on this weight from last time )
2 hours later
Heavy Helen
3 rounds for time
400m run
21 kb swing 32kg
12 pull ups
time 13mins 21secs
My 400m run is a bit rubbish as I have ro run from the back garden, into the house, back out the front door, up to end of street, turn round then back into the house again and back to the garden.
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