Saturday 11th December - 5km run and presses

Friday - rest day. Had my works Xmas night out. Lots of food and whisky

Saturday

5km PARK RUN with my mate. Done this a couple of weeks ago in 24mins. Today, with a RAGING hangover did it in 28mins. Only 37 runners today and i managed to finish 30th lol

The presses

55kg x 5
62.5kg x 3
70kg x 1
then went for new max 82.5kg x fail

Need to get up to Keysers to get some of the big washers that can be used as fractional plates as I cant get over 80kg


Video -

Super Furry Animals - Golden Retriever

Monday 22nd November - presses

Training -

Presses

47.5kg x 5
55kg x 5
62.5kg x max reps = 6

keg press x 12
keg press x 6

Partner metcon of 250m rows, kettlebell swings, keg holds and kettlebell rack holds

Then later on Gymnastics class where I spent most of the night doing handstands and round offs again

Video - Any Color Black - Touch Me



Touch Me - FULL LENGTH from Any Color Black on Vimeo.

Monday 30th August

rest day on sunday as i was in bits

Monday

press

47.5kg x 5
55kg x 5
62.5kg x max = 7 ...1 rep down on this weight last month, but putting that down to lack of sleep

couple of hours later

10,9,8,7,6,5,4,3,2,1 reps of

70kg fat bar deadlifts
70kg fat bar power cleans
60kg normal bar push press

29mins

then 1km run - 5mins 33secs

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

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

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

Friday 2nd July

Press

55kg x 3
60kg x 3
67.5kg x max = 5 reps

keg press 15,10,10 ( 15 is new pr)

ring dips 35 done in sets of 5

Ive had a couple of shitty days on Monday and Tuesday so took a couple of days off, but made up for it today. Had my mate come down and train, first time in ages Ive trained with someone - he usually comes down and I coach him

Shoulder press

50kg x 3
55kg x 3
62.5kg x max = 8 ( same as last time )

Keg press

12,10,10 reps ( PR for all 3 sets )

Ring Dips

10 sets x 3 reps

12 min amrap

5 burpee
5 power clean fat bar 75kg)
10 sit ups

5 rounds plus burpees and 2 power cleans

that was a great session

Friday 28th May

friday morning

shoulder press

55kg x 3
60kg x 3
75kg x 1 ( old PR )
77.5kg x 1 NEW PR

keg press 10, 7 , 5 reps

The old pr is my best ever press, my 1rm that I am working off from the start of the year and the start of my 5/3/1 routine was 70kg and that was a REAL struggle

Off to the cinema now to see Space Chimps 2 with the missus and the kids, oldest boys choice as its his birthday today

Wednesday 19th May

press

50kg x 3
57.5kg x 3
65kg x max = 7 ( up 1 rep on this weight last time )

21-15-9 OHS 40kg
42-30-18 double unders

10mins 02secs

That sucked, could not string more than 2 double unders together at a time, last set was all singles. Was absolutely raging angry when I finished

happy with the press though

Tuesday 27th April

playing catch up with some workouts I missed last week

press

52.5kg x 3
57.5kg x 3
65kg x max = 6 reps

keg press - 40 odd kg

11, 9, 10 reps

metcon later, not sure what yet

Wednesday 14th April

50kg sandbag

First part of todays training

press

47.5kg x 3
55kg x 3
62.5kg x 7

2 rep pr on the last set

keg press

7, 7, 8 reps - keg weighs just over 40kg

Also made a 50kg sand bag today so tonights metcon will have that in it in some way

Sunday 4th April

Cycle 3 of 5/3/1

Press

45kg x 5
50kg x 5
57.5kg x 7

then

50 dips

then

12min amrap

10 clapping push ups
15 box jumps 24in
40m shuttle (20 out and 20 back )

6 rounds plus 6 push ups

Great to be starting a new cycle. Will be taking Thursday off as we are heading to a wedding, so going up to Mavericks on Monday or Tuesday.

Friday 19th March

Press

50kg x 3
55kg x 3
62.5kg x max = 5

metcon

12mins AMRAP

5 power cleans with fat bar and 2 x 20kg - about 70kg in total
10 push ups

8 full rounds plus 1 power clean

Wednesday 3rd March

Press

3 x 45kg

3 x 50kg

max reps x 57.5kg = 7

then 3 sets of  press with keg

10, 8, 10 reps

a bit later

12 min amrap

5 push press 25kg DB's

10 box jump 24in

15 sit ups

7 full rounds + push press + 2 jumps

another good days training done

Wednesday 3rd March

Month 2 of 5/3/1

Press

42.5kg x 5
50kg x 5
55kg x max = 9 reps

wanted 10 but not to be.

Couple of hours later I did -

15min amrap

15 kb swings 32kg
10 box jumps 24in
5 burpees

8 rounds + 12 swings

was supposed to be 5 ring dips but couldnt find my rings so subbed in the burpees..that was not a clever idea.

Sunday 21st February

First de-load week on the 5/3/1 programming so easy shoulder press today

25kg x 5
30kg x 5
40kg x 5

no metcon as its jackies birthday and we went to pub for breakfast then friends for dinner

Sunday 14th February

Little bit of catch up training

press

47.5kg x 5
55kg x 3
60kg x max = 4 reps

shoulders fried from yesterdays overhead lunges

Wednesday 3rd February

Press

45kg x 5
50kg x 5
57.5kg x max reps = 9

Read this wrong as I was only supposed to do 3 reps in the first 2 sets.

Later did -

AMRAP 12mins

5 thrusters x 60kg
10 Burpees

6 full rounds , gymboss beeped as i jumped up on the last burpee

Train tomorrow then go to Dublin on Friday morning at the ass crack of dawn.

5/3/1 day 1

Today is the first workout of the 5/3/1 programming.

Press

5 x 42.5kg
5 x 47.5kg
5 x 52.5kg ( breathing went to pot on last rep )

lat raises with 9kg db

AMRAP

10 kb swing
10 kb goblet squat
10 kb reverse lunges

6 rounds plus 6 swings as rx'd

Good Mornings with 40kg , think this was too heavy, dont think I was going far enough forward