No More Fear

[LuckyLloyd]

Workout 347, Sunday 19th 10:00am

Warmup

Stretching
Hamstring Band Work
Shoulder Band Work

Strength

Clean High Pulls

3 Power Clean and Push Jerk @ 40kgs
3 @ 60kgs
3 @ 70kgs
2 @ 80kgs
1 @ 85kgs
1 @ 90kgs
1 @ 95kgs
3 x 1 @ 100kgs

Okay, need to finish that first pull all the way.

Metcon

5k Row

19:25.4

Okay I guess.

Mobility

More bashing of things with a hockey ball.

[LuckyLloyd]

Workout 348, Tuesday 21st 18:30pm

Warmup

Stretching

Strength

Internal Rotations / Powel Raises

2 x 8 @ 6kgs and 8kgs respectively.

Power Clean & Push Jerk

3 @ 40kgs
3 @ 50kgs
2 @ 60kgs
2 @ 65kgs
1 @ 70kgs
1 @ 75kgs
1 @ 80kgs **PB**

I suppose it's hilarious that 80kgs is a PB for a jerk but there you go - I don't train the movement. I remember how difficult moving 70kgs plus was early last year when I did train it. These days I'm cleaning it routinely. It's just another measure of progress.

Some good cues from Pete on bar path and getting the head through on the push jerk. 80kgs was handy.

Metcon

5 x 500m Row; 1min rest

1:47.3
1:46.9
1:46.4
1:46.2
1:46.3

Nearly skipped this session. Work is pretty stressful at the moment and I was in to very late last night. Fell asleep on the bus after leaving the office and just didn't feel up to what Will had programmed. However, eventually decided to just get into the gym and do something. Glad I did, but I can't be making a habit of light sessions right now. Do better next time.

[LuckyLloyd]

Workout 349, Wednesday 22nd 18:30pm

Warmup

Stretching


Strength

HBBS

8 @ Bar
5 @ 60kgs
3 @ 80kgs
3 @ 100kgs
3 @ 110kgs
3 @ 115kgs
3 x 3 @ 120kgs

Most reps solid. Learning how to use the belt.

Rowing Block

6 x 250m; 2mins rest

43.1
42.7
42.5
42.8
42.7
42.8

I'm okay with those times.

[LuckyLloyd]

So you'll sometimes lose sight of things and doubt yourself and think 'training is going poorly'. It's not that a goal like the National Championship isn't worthy or that I won't be pissed off if I fail to win it. However, there is a bigger picture. Now I'm not saying my current squat form is perfect, but it's kind of humbling to see the transformation from where we are today to where we were in 2012.

Today, squats @ 110kgs:

http://www.youtube.com/watch?v=CNMXqLl2Hvc

2012, squats (well, quarter squats) @ 40kgs:

http://www.youtube.com/watch?v=xvjWzPevb3U

I think the difference all round is pretty positive tbh.

[LuckyLloyd]

Workout 350, Thursday 23rd 12:00pm

Warmup

Stretching
Shoulder Band Work
Hamstring Band Work

Strength

Clean High Pulls

5 Power Cleans @ 40kgs
3 @ 60kgs
3 @ 70kgs
3 @ 80kgs
5 x 3 @ 87kgs

Not good. Tweaked my left shoulder and the last few sets were done in pain. I probably should have stopped but you know.

Bench Press

5 @ Bar
5 @ 40kgs
5 @ 60kgs
5 @ 80kgs
5 @ 85kgs
3 x 5 @ 87kgs

Okay

Metcon

12 min EMOM ALAP:

5 Dumbell Presses
7 Ab Mat Sit Ups
21 Single Unders

Got through it. Presses were a little slower than usual but could have gone another few minutes if necessary.

[LuckyLloyd]

Workout 351, Saturday 25th 11:00am

Warmup

Shoulder Band Work
Pigeon Stretch

Strength

Power Clean and Push Jerk

3 @ 40kgs
3 @ 50kgs
2 @ 60kgs
2 @ 65kgs
1 @ 70kgs
1 @ 75kgs
1 @ 80kgs
F @ 80kgs (just had too many cues and corrections floating about in the head)

http://www.youtube.com/watch?v=EzW5yb-YSRo

http://www.youtube.com/watch?v=HrkEnSAYeE8

Whatever. There's so much wrong technically but this isn't my focus. It doesn't terribly matter at the end of the day.

Rowing Block

3 x 500m; 7min rest

1:28.3
1:28.0
1:28.0

Get off me bro!!

The mind is a funny fucking thing. I've been convincing myself recently that I'm out of shape, that my training over the past year hasn't worked, that I'm slower than I was last November yada, yada. Then you bang out the above and realise that, no, I don't suck. For comparison, this is what I got on the above a week before the race last year:

Workout 167, Saturday 16th 11:00am

Warmup

Foam Rolling
Attack of Hamstrings and Glutes with Hockey ball
Scap Slides
Scap Push Ups
Shoulder Band work
Hamstring Band work
Couch Stretch
Stretching

Metcon



1:28.6
1:28.0
1:27.8

Boom!

Probably rested as much as 8 mins between each one and got on and off the airdyne. Very happy with that.

Just need to relax and stop thinking so much. Do what Will tells me, get my sleep in and it will work out alright.

[davepoke/her]

The difference in your body shape in those two squat videos is incredible.

These are the type of changes that are only possible when you grow a beard people.

[LuckyLloyd]

Workout 352, Sunday 26th 09:30am

Warmup

Stretching
Shoulder Band Work
Hamstring Band Work

Strength

Deadlift

5 @ 60kgs
5 @ 100kgs
3 @ 120kgs
2 @ 140kgs
1 @ 160kgs
1 @ 180kgs
1 @ 200kgs
1 @ 205kgs
1 @ 210kgs
3 @ 180kgs

That was great, really enjoyed it. 210kgs was very tough, but felt worse than it looked. As Will said after, any pulls are going to be tough given the training around it we're doing. Videos:

http://www.youtube.com/watch?v=4lsvYmWKKcQ

http://www.youtube.com/watch?v=wjUWbS3ihQg

http://www.youtube.com/watch?v=Dw_qSe-2dZM

http://www.youtube.com/watch?v=J3IDV-dDFOo

Chin Ups

5 x 1

These were tough, maybe missed a couple just short.

Internal Rotations / Powel Raises

2 x 8 @ 6kgs
2 x 8 @ 8kgs

Left Side / Right Side Planks

2 x 30s each side

Rowing Block

10 x 500m; 1mins rest

1:53.4
1:51.7
1:50.2
1:51.4
1:50.6
1:51.3
1:50.9
1:50.7
1:50.0
1:50.2

Great banter.

I'm quite sore now!

[LuckyLloyd]

The difference in your body shape in those two squat videos is incredible.

These are the type of changes that are only possible when you grow a beard people.

Cheers Dave, I'd like to think this log demonstrates hard work if nothing else.

[LuckyLloyd]

Workout 353, Monday 27th 10:00am

Bit beat up this morning.

Warmup

Dynamic Stretching

Strength

HBBS

8 @ Bar
5 @ 60kgs
3 @ 80kgs
3 @ 100kgs
3 @ 105kgs
3 @ 110kgs
3 @ 115kgs
3 @ 120kgs

Okay.

Incase anyone is wondering about this squat programming and the fact it isn't progressing, the current goal is just strength maintenance on Squat and Deadlift. I'll pick back up in February and prolly go on 531 long term for everything.

Chin Ups

6 x 1 unassisted

Metcon

12 min EMOM ALAP:
5 Wall Balls
30 Single Unders

Grand, no hassle.


Straightforward session, good to get something done.

[LuckyLloyd]

Workout 354, Tuesday 28th 18:30pm

Warmup

Stretching

Strength

Deadlift

5 @ 60kgs
5 @ 100kgs
3 @ 120kgs
5 @ 140kgs
5 @ 160kgs
5 @ 170kgs

Just some light pulls, all snappy.

Metcon

5 x 500m Row; 1min rest

1:46.4
1:46.1
1:45.8
1:46.3
1:46.1

[LuckyLloyd]

Workout 355, Wednesday 29th 18:30pm

Warmup

Stretching

Strength

HBBS

8 @ Bar
5 @ 60kgs
3 @ 80kgs
2 @ 100kgs
2 @ 110kgs
5 x 3 @ 120kgs

Forearms complaining a bit, but otherwise these were okay.

Rowing Block

8 x 150m; 90s rest

First one:

http://www.youtube.com/watch?v=Lzn4RqPcVmQ

Start is a shit show at the moment, will need to sort it out over the next while.

Times:

24.6
25.4
25.2
25.1
25.2
25.0
24.9
24.7

3.20.1 // 1:23.3 // 40 spm

These times need to come down significantly before the end of January.

[LuckyLloyd]

Workout 356, Friday 31st 18:30pm

Was tempted to skip this. Very tired in work today and traffic was slow, etc. Sucked it up.

Warmup

Stretching
Shoulder Band Work

Strength

Bench Press

5 @ Bar
5 @ 40kgs
5 @ 60kgs
5 @ 80kgs
5 @ 85kgs
5 @ 90kgs

Technique getting there I think.

Chin Ups

Lots of singles interspersed with the Benching

Power Cleans

3 @ 60kgs
3 @ 65kgs
3 @ 70kgs
3 x 3 @ 75kgs

Derek reckoned they looked okay even if they felt difficult.

Metcon

30 Box Step Ups 24"
75 Single Unders
20 Box Step Ups 24"
50 Single Unders
10 Box Step Ups 24"
75 Single Unders

7:05, just something to get moving around for a few minutes.

Forearms are the bit of the body that have started to complain about this training cycle the loudest unfortunately. Will just need to roll them, etc and power on through.

[LuckyLloyd]

Workout 357, Saturday 1st 11:00am

Warmup

PVC Pipe Warmup
Dynamic Stretching

Rowing Block

5 x 500m; 9min rest.

1:31.5
1:31.2
1:31.4
1:31.5
1:30.8

As Kai Greene might say, my mother will still love me even if I don't win the 500m race in January. A session like this is difficult for a number of reasons but ultimately it's on me to get it done.

The World Record 2k is a 1:24.2 / 500 split the whole way through. Blows my mind thinking about it.

Mobility

Mashed glutes and hams with hockey ball
Hockey ball rolling of t spine area
Couch Stretch
Rolled / mashed / iced forearms

[LuckyLloyd]

Workout 358, Sunday 2nd 10:30am

Warmup

Stretching
Shoulder Band Work
Scap work

Strength

Pull Ups

5 x 3

I need to get more pull up reps in - the unassisted chins are great, but need to keep working on the former too.

Strict Press

8 @ Bar
5 @ 40kgs
3 @ 60kgs
1 @ 65kgs
1 @ 70kgs
1 @ 75kgs
1 @ 77.5kgs
1 @ 80kgs

Push Press

3 @ 60kgs
3 @ 65kgs
3 @ 70kgs

Internal Rotations / Powel Raises

2 x 8 @ 6kgs
2 x 8 @ 8kgs

Rowing Block

10 x 500m; 1mins rest

1:49.3
1:49.6
1:49.6
1:49.2
1:49.5
1:49.5
1:49.1
1:49.4
1:48.9
1:47.0

18:11.2 // 1:49.1 // 16

Solid work imo. Doing 5k with the 1min rests is superior to a straight 5k as it allows me to keep a lower heart rate and a higher stroke quality which is what we want out of the piece.

[LuckyLloyd]

Workout 359, Tuesday 04th 18:30pm

Delayed from work, turned out onto the floor 15 mins late.

Warmup

Some stretching
Some tuck jumps

Strength

Deadlift

5 @ 60kgs
5 @ 100kgs
3 @ 120kgs
5 @ 140kgs
5 @ 160kgs
3 @ 160kgs (with some chat with Derek on optimizing the starting position)

Actually felt pain in my low back after these. Something is off with my pulls - probably nothing more than I'm very fatigued from hammering the posterior chain every day.

Metcon

15 min cap:

10 Pushups
30 Kettlebell Swings @ 24kgs
40 Box Step Ups 24"
60 Single Unders
40 Box Step Ups 24"
30 Kettlebell Swings @ 24kgs
10 Pushups

11:42

Which I was happy with. My mate turned up to train as I was leaving and did it in 6:34 though. Was no longer happy. I didn't think I was moving that slow.

[LuckyLloyd]

Workout 360, Wednesday 5th 19:30pm

Warmup

Stretching

Strength

HBBS

8 @ Bar
5 @ 60kgs
3 @ 80kgs
3 @ 100kgs
3 @ 110kgs
3 @ 120kgs
2 x 3 @ 122kgs

On the very last rep I maybe shifted onto my toes a little, but generally these are looking good with a more upright torso thanks to the belt.

Rowing Block

5 x 250m; 2mins rest

42.1
42.0
41.6
41.8
42.1

3:29.6 // 1:23.8 // 35

Fuck yeah, that's getting where we need it to be. Solid work for repeat 250s imo. Did dig deep on it mind.

Stability

3 x Sorenson Holds

Mobility

Hockey Ball mashing of hams and glutes

[Mellor]

[U]
Rowing Block
42.1
42.0
41.6
41.8
42.1

3:29.6 // 1:23.8 // 35

Fuck yeah, that's getting where we need it to be. Solid work for repeat 250s imo. Did dig deep on it mind.

Stability

3 x Sorenson Holds

Mobility

Hockey Ball mashing of hams and glutes

I'll be doing 200-300 repeats over the nest few weeks, 45-ish is the target for 250m

Was reading about sorenson holds/test the other day actually. I found it when researching GDR/GHD to make sure I was doing it right (still not 100% sure I am)
What's the target range of the holds?

[LuckyLloyd]

I'll be doing 200-300 repeats over the nest few weeks, 45-ish is the target for 250m

Was reading about sorenson holds/test the other day actually. I found it when researching GDR/GHD to make sure I was doing it right (still not 100% sure I am)
What's the target range of the holds?

I think 45s is too ambitious tbh. That's your target race pace. Impossible to hold that for multiple repeats. I was happy with that last night despite it averaging out ~4s slower in terms of 500m average than I'd hope to be right now in a 500m test scenario. If you were holding 48s splits you'd be flying towards your goal tbh.

For the holds, I'm basically holding the top of a back raise / extension on a GHD with knees extended and arms folded. Using the posterior chain to keep me vertical essentially. Does that make sense?

[Mellor]

I think 45s is too ambitious tbh. That's your target race pace. Impossible to hold that for multiple repeats. I was happy with that last night despite it averaging out ~4s slower in terms of 500m average than I'd hope to be right now in a 500m test scenario. If you were holding 48s splits you'd be flying towards your goal tbh.

I originally wrote 45-50 but changed it thinking I wasn't pushing myself.
I can hit 48sec, I think.

For the holds, I'm basically holding the top of a back raise / extension on a GHD with knees extended and arms folded. Using the posterior chain to keep me vertical essentially. Does that make sense?

I get what the holds are. Seen them before on a CF affiliate page. But I've no idea what a good target is.
I found a report earlier, that suggests "healthy" range is 2-3mins depending on how you set up.

[LuckyLloyd]

I originally wrote 45-50 but changed it thinking I wasn't pushing myself.
I can hit 48sec, I think.

I get what the holds are. Seen them before on a CF affiliate page. But I've no idea what a good target is.
I found a report earlier, that suggests "healthy" range is 2-3mins depending on how you set up.

Oh right, sorry. Modern Functional Movement Screens have 2mins as a gold standard apparently. My max is 1min 50seconds.

[Mellor]

Oh right, sorry. Modern Functional Movement Screens have 2mins as a gold standard apparently. My max is 1min 50seconds.

That sounds more reasonable tbh.

In the report, even some of the people with lower back pain issues on the report were hitting 2mins.
I think some studies were using a 45degree back extension, and it skewed results.

[LuckyLloyd]

Workout 361, Thursday 6th 18:30pm

I actually felt okay when I hit the floor tonight, but it's been a bad week or so of too much sugar, bad eating and not enough sleep...

Warmup

Stretching
Scap Slides / Pushups

Strength

Bench Press

8 @ Bar
5 @ 40kgs
5 @ 60kgs
5 @ 80kgs
5 @ 85kgs
5 @ 90kgs
4 @ 95kgs (Failed the last rep and Derek eased it up for an assisted rep)

Damn. Wasted energy adjusting pin height both after the set at 80 (too low) and 85 (too high)

Deadlifts

5 @ 60kgs
5 @ 100kgs
3 @ 120kgs
1 @ 140kgs
1 @ 160kgs

Complex of:

1 Unassisted Chin Ups
5 Assisted Pull Ups
1 Deadlift @ 160kgs

3 Rounds

Started to go wrong here, could barely make the chin ups...

Metcon

21 - 15 - 9

Deadlifts @ 100kgs
Push Ups

12:05, reduced to six grinder singles on the last round of pushups. Gave out completely.

Basically lost energy half way through this session, and forearms are screaming at me. A warning sign. Need to eat lots of clean food the next couple of days and prioritise sleep over the weekend and manage myself better between now and my trip to the States.

[LuckyLloyd]

Workout 362, Saturday 08th 10:00am

Warmup

Dynamic stretching
Kettlebell Shoulder Stretch

Strength

Power Clean and Push Jerk

3 @ 40kgs
3 @ 50kgs
3 @ 60kgs
3 @ 65kgs
1 @ 70kgs

Power Clean and Strict Press

1 Clean plus 5 press x 3 @ 60kgs

Broad Jumps

5 jumps

Rowing Block

5 x 125m; 90s rest

20.0
19.8
19.8
20.0
19.9

Hmm, need to sort my start out.

Mobility

Hamstring Band Work

-
Didn't want to train at 9am, but glad I forced myself through something.

[LuckyLloyd]

Workout 363, Sunday 09th 11:00am

Warmup

Dynamic stretching
PVC Pipe Overhead Squats

Strength

Clean High Pulls

3 @ 60kgs
3 @ 70kgs
1 @ 75kgs
1 @ 80kgs
1 @ 85kgs
1 @ 90kgs
1 @ 95kgs
1 @ 100kgs

Deadlift

5 @ 100kgs
3 @ 120kgs
1 @ 140kgs
1 @ 160kgs
5 x 1 @ 180kgs

Left Side / Right Side Plank Holds

3 x 30s on both sides


Low intensity session, good to get something done.

[LuckyLloyd]

Sunday 09th 16:00pm

Friend wanted to do some rowing, get a few pointers on his technique and maybe think about taking up a little deadlifting. So I went down to Ben Dunne in Sandyford for the purpose.

Did some demos and fecking around with a barbell and a rower for a while before doing a rowing block.

Mobility

Some dynamic stretching

Rowing Block

5 x 500m; 1 min rest

1:47.3
1:45.8
1:45.7
1:44.6
1:43.5

Felt real good. Got fed and had a nap in between the two trips to the gym and this was very easy. Heart rate stayed very low throughout.

As an aside, Ben Dunne is a strange experience when you're used to training somewhere like CFI.

[LuckyLloyd]

Workout 364, Tuesday 11th 19:30pm

Warmup

Stretching

Strength

Clean High Pulls

3 @ 60kgs
3 @ 65kgs
3 @ 70kgs
3 @ 80kgs
3 x 3 @ 85kgs

Fine, felt quick.

Lunges

With 10kgs dumbells, 4 x 8

Nothing too crazy here.

Rowing Block

6 x 125m; 1min rest

19.8
19.7
19.9
19.9
20.1
20.1

1:59.5 // 1:19.6 // 44

Need to sort out my start!!

Sorenson Hold

1 x 1min 45s

Mobility

Mashed hams and glutes with hockey ball

[LuckyLloyd]

Workout 365, Wednesday 12th 19:30pm

Warmup

Shoulder Band Work
Mashed Hams with hockey ball
Stretching

Strength

[QUOTEHBBS[/QUOTE]

8 @ Bar
5 @ 60kgs
3 @ 80kgs
3 @ 100kgs
3 @ 110kgs
3 @ 120kgs
3 @ 125kgs

Sets up to 110kgs felt amazing. Last set was reasonably difficult.

Rowing Block

5 x 250m; 2min rest

42.1
41.9
41.4
41.7
41.4

I may have figured the start out.

[TomD]

Awesome work and dedication. Keep her lit

[LuckyLloyd]

Workout 366, Thursday 13th 18:30pm


Warmup

Stretching

Strength

Strict Press

8 @ Bar
5 @ 40kgs
3 @ 60kgs
3 @ 65kgs
2 @ 70kgs
3 x 1 @ 76kgs

Tough, missed the rack putting the second one away.

Chin Ups

3 and then stopped as I had a feeling my forearms weren't going to tolerate anymore.

Metcon

13.2

10 min AMRAP:

5 Shoulder to Overhead @ 52.5kgs
10 Deadlift @ 52.5kgs
15 Box Step Ups / Jumps @ 24"

5 rounds. Compares to my first attempt at it positively:

Workout 25, Fri 15th 6:30pm

CROSSFIT OPEN 13.2

Had been looking forward to this all day.

Warmups

Warmup was different but very good, credit to the coaches again.

Gymnastic type stretches, dynamic band stretches
Practice of the movements with just the bar moving to the workout weight

Then:

Row as hard as possible for one minute, then do three jumps; three presses; six dead-lifts and three jumps as fast as possible to get the heart going

This seemed a bit mad, but it was actually great prep as I was ideally warmed up at kick off.

Heat

10 minutes AMRAP with Bar starting on the floor:

5 Shoulder to Overheads @ 52.5kgs (I did something between a strict press and a push press - technique not good! )
10 Deadlifts @ 52.5kgs
15 Box Jumps (it was allowable to step up and down so that's how I did it - seemed smarter)

I managed 120 points, so four rounds on the button - had maybe 15 seconds after the last step down but just couldn't organize myself to clean the bar.

This was difficult psychologically. The Shoulder to Overheads were only a moderate weight but as you tire demons appear. I had about 2 minutes left when beginning the jumps / step ups in the last round and I allowed myself to settle for just completing that round. There might have been another 5 - 10 reps in the tank, maybe.

Again, it's a very low score in the grander scheme of things but got to accept the reality of where I am at this moment in time.

Felt very drained after this.

Have had some diet talk with Will recently. He reckons I'm not eating enough, and need to up protein. Some talk about nutrition timing aswell around training. I'm generally taking in 4k cals a day, so to be beat up and need to up it is interesting tbh.

[LuckyLloyd]

Workout 367, Saturday 15th 11:00am

Warmup

Dynamic Stretching
Airdyne Bike

Rowing Block

3 x 500m; 8min rest - all three sub 1:28.0

1:26.4
1:26.6
--------

Was halfway into the third and struggling to hold a sub 1:30 pace so quit. That sounds bad and negative, but the first two rows were very, very positive so I'm not going to beat myself up over it too much.

Metcon

Sled Push, 1 min on; 2 min off
5 Rounds

Did this as a cool down and warmed into it as we went through the rounds. Felt better after it oddly enough!

=================

Training cycle one done with anyway. More volume and intensity than last year. Will be interesting to see what we get on the test on Thursday. Next three days will be taper / recovery type workouts.

[LuckyLloyd]

Workout 368, Sunday 16th 10:00am

Warmup

Dynamic stretching

Strength

Deadlift

5 @ 60kgs
5 @ 100kgs
3 @ 120kgs
2 @ 140kgs
1 @ 160kgs
5 x 1 @ 180kgs

Felt decent.

Push Press

5 @ Bar
3 @ 40kgs
3 @ 50kgs
3 @ 60kgs
1 @ 70kgs
3 x 1 @ 75kgs

Front Squats

5 @ Bar
3 @ 60kgs
3 @ 70kgs
3 @ 80kgs
2 @ 90kgs
3 x 1 @ 100kgs

Light stuff on Push Press and Front Squat. Enjoyed it, felt good.

Metcon

20 min recovery row; slow / low heartrate

Have never rowed slower. 4725m in 20:01. Legs were feeling it. Will need to get them unwound and freshened out the next couple of nights.

Mobility

Smashed the glutes and hams with hockey ball.

=============

Cut my hair and shaved my eight week old training beard! Ready to test.

[Mellor]

Cut my hair and shaved my eight week old training beard! Ready to test.

What on the testing agenda?

And shaving your bread, risky move. hope it works out

[LuckyLloyd]

What on the testing agenda?

And shaving your bread, risky move. hope it works out

500m test on Thursday!

[LuckyLloyd]

Workout 369, Monday 17th 19:00pm

Warmup

Stretching

Strength

Clean High Pulls

3 @ 60kgs
3 @ 65kgs
1 @ 70kgs
1 @ 75kgs
1 @ 80kgs
3 x 1 @ 85kgs

Easy like you would expect.

5 rounds of:

5 Pull Ups
5 Push Ups

Did the pull ups with a green band, took breaks in between each set. Easy stuff.

Mobility

All of it. Seriously. Spent a good 50mins or so rolling and stretching and bashing and icing stuff.

[LuckyLloyd]

Workout 370, Tuesday 18th 18:30pm

Warmup

Stretching

Strength

Power Clean and Strict Press

Some bar work
3 @ 40kgs
3 @ 50kgs
3 x 1 @ 60kgs
3 x 1 @ 65kgs

Easy like you would expect.

5 rounds of:

5 Pull Ups
5 Push Ups

Did the pull ups with a green band, took breaks in between each set. Easy stuff.

Mobility

All of it. Seriously. Spent a good 70mins or so rolling and stretching and bashing and icing stuff.

[LuckyLloyd]

Workout 371, Thursday 20th 19:30pm

Warmup

Stretching
A couple of minutes on Airdyne
A couple of minutes on rower at ~1:45 pace
A couple of minutes on Airdyne

Rowing Test

500m for time

Done a lot of visualization this week and very much had a plan going into proceedings of how I wanted the test to pan out. Prep was compromised a little by having to scramble in work a little the past couple of days, but my legs felt fairly fresh arriving in the gym this evening. The plan was to start well, see 1:10 maybe and take a few strokes at sub 1:16 before settling into 1:18 through 300m and then hang on from there for a good PB.

"Everyone has a plan before they get hit in the mouth" - Mike Tyson.

I've been having issues with my start and got a poor one again and actually half came off the seat such that I was sitting half on and half off forward. I could have stopped given it a few minutes and started again but I decided to power on through. Saw 1:11 and had a number of strokes in and around 1:14 before easing out to 1:16 - 1:18. Felt brilliant through the first 200m really. Around the halfway mark I hit the wall hard and was hanging on badly the last 200m to finish with:

1:20.1 **PB*

100m splits tell their own story, fell apart towards the end:

http://instagram.com/p/vonsjSqPS6/?modal=true

In a ton of distress after. Took about 15 mins to feel human again. All I had on the day. As Will rightly said, to knock over a half second off while half sitting on the seat ain't so bad. Successful training cycle, I'm very pleased.

Mobility

Couch Stretch.

[Mellor]

1:20.1 **PB*

100m splits tell their own story, fell apart towards the end:

http://instagram.com/p/vonsjSqPS6/?modal=true

Perfect time at this point imo.
Sets you up for a sub 20 in jan. Race day boost and all that.

I wouldn't sweat the fall off in the splits too much. Going from 1:17 - 1:24 looks bigger than it as because it's scaled by a factor of 5.
The actual times are much closer. The final 100m was only 1.4 seconds slower than the opening 100m. I'd assume that getting it within 1 second would be massive.

[ianmc38]

Nice one Lloyd. Great progress.

[LuckyLloyd]

Perfect time at this point imo.
Sets you up for a sub 20 in jan. Race day boost and all that.

I wouldn't sweat the fall off in the splits too much. Going from 1:17 - 1:24 looks bigger than it as because it's scaled by a factor of 5.
The actual times are much closer. The final 100m was only 1.4 seconds slower than the opening 100m. I'd assume that getting it within 1 second would be massive.

Cheers Mellor, I think it's a very positive indicator too. Would have loved a sub 1:20 but beggars can't be choosers. You're also spot on that we'd drop off to some extent, within second would be amazing. The third 100 saw my power output drop significantly so that's a marker to watch for too.

Nice one Lloyd. Great progress.

Cheers Ian. Dom threw up a squat vid of yours recently so I'm not the only one making progress.

[LuckyLloyd]

So I'm in Philadelphia visiting friends and drinking enough IPA to kill a small horse on a daily basis. I did a little research and found a Crossfit just down from where I'm staying. Imagine my surprise when I was greeted down the phone by a Harold's Cross accent and a sound Dubliner named Paul. He was very nice to let us come down and get some training in while I'm here.

Crossfit Fairmount, Workout 372, Tuesday November 25th 17:00pm

Warmup

Did some Scap Band work and stretching myself before the General warm up.

~10 mins of:

Jumping Jacks
Mountain Climbers
Air Squats
Squat Jumps
Arm Circles

A different way of warming up than I'm used to and I enjoyed the simplicity of it.

Metcon

Their 'wod' was up first before Strength and was:

20 min AMRAP of:
Barbell Complex (bar stays in hand throughout):

Deadlift
Squat Clean
Front Squat
Jerk

My knees have been playing up a little and in the absence of lifting shoes I felt it would be prudent to skip so I did:

Deadlift
Hang Power Clean
Push Jerk

Warm ups @ 65lbs
Warm ups @ 95lbs
Warm ups @ 135lbs
AMRAP @ 155lbs

Lost count. Did a bunch of reps. Technique a little iffy on some of it. Paul gave me similar corrections on Push Jerk to what I would have recieved from Derek / Pete recently. Lots of honest effort going on around me though I would have to say that the technique and weights moved for this would be higher back home. But it was very enjoyable.

Strength

Their strength portion was Overhead Squats but one of their guys needed to skip so offered to do some pulls. The lads were impressed with my Deadlift which was cool.

Deadlift

3 @ 155lbs
3 @ 225lbs
3 @ 275lbs
3 @ 315lbs
3 @ 335lbs
3 @ 365lbs

All felt okay. Was looking to throw 405lbs on but time expired. The guy I shared the bar with pulled sumo up to 275lbs with good form - first time seeing the variant in the flesh.

Mobility
Hamstring Band Work
Shoulder Band Work

Really delighted, just what I needed.

[LuckyLloyd]

Crossfit Fairmount, Workout 373, Wednesday Nov 26th 08:00am

Warmup

So ~5mins of:

Jumping Jacks
Air Squats
Mountain Climbers
Squat Jumps

Into a Plank Complex, five rounds:

Front plank on elbows
Superman hold
Right Plank
Left Plank

20 seconds each one. Got through it but quite tough.

Metcon

12 min AMRAP of:

5 Double Kettlebell Swings
5 Double Kettlebell Cleans
5 Double Kettlebell Push Press
5 Ring Dips

Paul was patient with me in taking me through the Kettlebell cleans and the banded ring dips, both new movements for me.

Got going and I used 2 16kgs / 40lbs bells. Got a few rounds done and worked reasonably hard.

Strength

12 mins to establish a heavy 3 rep Back Squat

So I only have my Inov8s with me and squatting post metcon is odd for me therefore we were never going to set the world alight.

8 @ Bar
3 @ 135lbs
3 @ 185lbs
3 @ 225lbs
3 @ 235lbs
3 @ 245lbs (third one was slow, missed the bounce but ground it out and kept tight)

Happy with that. Paul reckoned my depth was good and I kept an upright torso throughout. Was a little weird squatting in the Inov8s and I could feel myself hitting the limits of ankle flexibility. But we had depth and good form so pleased.

[LuckyLloyd]

Crossfit Fairmount, Workout 374, Thursday Nov 27th 10:00am

Pre 10,000 calories workout
Warmup

Shoulder Band Work
Hamstring Band Work
Stretching

So ~5mins of:

Jumping Jacks
Air Squats
Mountain Climbers
Squat Jumps

Metcon

6 rounds of:
20s on each movement and then 10s to next:

Tuck Jumps
Hand Release Push Ups
Air Squats
Ab Mat Sit Ups
Dumbell Push Presses @ 40lbs Dumbells
Dumbell Hop Burpees
Ball Slams using 40lbs Ball
Russian Kettlebell Swings @32kgs Bell

Wow, how I sweated. Interesting stuff after a full day's drinking!

Strength

12 mins to establish a heavy 3 rep Strict Press

Not sure if I agree with stength work after a metcon, but that was the story.

5 @ Bar
3 @ 95lbs
3 @ 130lbs
3 @ 150lbs
3 @ 155lbs
2 @ 160lbs (Got stuck halfway on the third, gave up)

Good stuff.

[Mellor]

Not sure if I agree with stength work after a metcon, but that was the story.

Is prefer it was the other way around too. Just makes a lot if sense to me, to go heavy when you are fresh and tire yourself out afterwards.

[LuckyLloyd]

Crossfit Fairmount, Workout 375, Friday Nov 28th 09:00am

Warmup

4 mins of:

Jumping Jacks
Air Squats
Mountain Climbers
Squat Jumps

Metcon

'Filthy Fifty' (modified / scaled):

40 min cap:

50 Jumping Pull Ups
50 American Kettlebell Swings @24kgs
50 walking lunges
50 Hanging Knee Raises
50 Push Press @ 45lbs
50 Good Mornings @ 45lbs
50 Wall Ball Shots @ 20#
50 Burpees
50 Box Step Ups 24"
50 Double Unders

Okay, so I don't really do "Crossfit" and haven't really done any 25min+ conditioning pieces. As such, seeing this on the board was a little terrifying. I decided that I would aim to maintain good form throughout and just stay positive.

Sneaked in the 50th Burpee right at the end of the 40 mins so had 100 reps left. Was a sweating mess at the end and Paul and a couple of the lads had to encourage me to keep grinding those burpees out.

I would say that - while I agree with CFI's strength emphasis in general - mixing in a piece of work like this (or say a 10k run / row) every so often would be hugely beneficial and is probably a hole in their programming.

[LuckyLloyd]

Is prefer it was the other way around too. Just makes a lot if sense to me, to go heavy when you are fresh and tire yourself out afterwards.

I'd totally agree. But I think - like anything - strictly saying every class has to be:

- 15 mins mobility / bodyweight;
- 20 mins strength;
- 10 -> 15 mins metcon;

Limits you also. I think working in:

- a pure hour of Oly lifting / assistance;
- longer strength blocks (like 10 x 1 @ 90%);
- longer conditioning blocks;

Could only help. So while I prefer CFI's emphasis, I certainly think the flexibility on show this week is refreshing. I'd have to be here longer to get a sense of how well put together the programming is long term though. I think the CFI stuff is very good on that front recently - certainly for a new trainee for the first year to eighteen months anyway.

[drive56]

Agree with you in relation your 3 recommendations however you'll find that while you personally will benefit from it, the majority will.just suffer. The longer strength blocks.for the average athlete will cause serious.CNS fatigue. It would however imo be beneficial for higher level athletes. For.eg 8x1 Squat Cleans @ 85% every 90seconds and progress by either.raising.percentage each week - or changing the movement to hang squat clean whilst lowering rep range etc.Also whilst i know the majority of crossfit.gyms program long mixed modal aerobic/muscular endurance workouts, there are better ways to program these workouts than prescribing 50 reps for exercises, theres nothing wrong with it but just my opinion

[Mellor]

Agree with you in relation your 3 recommendations however you'll find that while you personally will benefit from it, the majority will.just suffer. The longer strength blocks.for the average athlete will cause serious.CNS fatigue.

Singles at 85% with 90 seconds rest isn't a strength block really. It's metcon with singles, and as you said just CNS fatigue.
But make it 90%+, no time limit and it's very diffetent.
Maybe I'm wrong but, by longer strength block, I assumed he meant establishing new 1/3/5RMs, with long or no rest.

[drive56]

Singles at 85% with 90 seconds rest isn't a strength block really. It's metcon with singles, and as you said just CNS fatigue.
But make it 90%+, no time limit and it's very diffetent.
Maybe I'm wrong but, by longer strength block, I assumed he meant establishing new 1/3/5RMs, with long or no rest.

Yeah i get your point. I suppose i think in terms of.crossfit Youre trying to improve your CP battery quite often aswel in conjunction with strength so i find it.quite effective to.program something like that over a period and increase percentage over time. 4 week block for example. In.terms of a 90% effort with no set rest time how would you program it?
With a group setting it.would be difficult as well to program with no rest period and only an hour block.

[LuckyLloyd]

You could have a long strength cycle culminating in a 10 x 1 @ 90%. As Mellor said, I'm talking more about giving yourself the flexibility to have a day where the pure focus is strength. The 10 x 1 was an example, but the reality is that there are Oly lifters / power lifters out there resting 10 mins between sets just as there are endurance athletes doing long low intensity work blocks as a matter of course. If you ignore both ends of the equation entirely you can't call your program fully rounded.

Whether fully rounded is possible or a reasonable aim is another question of course...

[drive56]

Yeah sorry just wasnt sure whether you meant a 10 x 1 as an example of the culmination of a strength program or the beginning.

The argument of a fully rounded program could be argued.for.days and has too many variables to.discuss via public forum ha

[LuckyLloyd]

Crossfit Fairmount, Workout 376, Monday Dec 1st 08:00am

Warmup

So 4mins of:

Jumping Jacks
Air Squats
Mountain Climbers
Squat Jumps

Into a Plank Complex, five rounds:

Front plank on elbows
Superman hold
Right Plank
Left Plank

15 seconds each one. Got through it but quite tough.

Metcon

20min AMRAP of "Cindy":

5 Pull Ups
10 Push Ups
15 Air Squats

Not what I would have chosen after the weekend but chipped away at it. Got 7 rounds done. Sweated like a pig.

Strength

Deadlift 5 x 2

Takes some adjusting to doing strength after the metcons. Paul explained that he mixes this concept throughout the year and has phases where they do strength first.

5 @ 135lbs
5 @ 225lbs
2 @ 275lbs
2 @ 315lbs
2 @ 365lbs
2 @ 385lbs
2 @ 405lbs

No hassle.

Flight home back to reality tonight. Been a good break generally and an important mix up training wise. Few weeks of hard work / training ahead before Christmas.

[Mellor]

Few weeks of hard work / training ahead before Christmas.

Same plan here. Go hard for a few more weeks, take a break as recovery.
Then be ready for second annual "IPB Games"

[LuckyLloyd]

Workout 377, Tuesday 2nd 19:30pm

Warmup

Dynamic Stgretching

Strength

HBBS

8 @ Bar
5 @ 60kgs
3 @ 80kgs
1 @ 100kgs
1 @ 110kgs
1 @ 120kgs
1 @ 130kgs
1 @ 140kgs
***Walkout @ 170kgs***
1 @ 150kgs (felt heavy)
**1 @ 155kgs** PB (easier than 150kgs)
F @ 160kgs (came out of the hole, struggled a little and had to dump)

Fucking psyched myself out after 150kgs. Opted for 155 when I should have gone straight to 160kgs. Probably would have made it if I hadn't emptied the tank on a token 3kgs PB.

Front Squat

3 @ 60kgs
2 @ 80kgs
1 @ 90kgs
1 @ 100kgs
1 @ 110kgs
F @ 120kgs
1 @ 120kgs (was at the limit here)
F @ 126kgs (not really close - bounced out of the hole but never felt possible)

Not surprising that there wasn't a PB here following the Back Squat.

[LuckyLloyd]

Workout 378, Wednesday 3rd 19:30pm

Bit late arriving at the gym and wasn't feeling super. Bit tired and sore. Combination of the jet lag and the squat test the previous night no doubt.

Warmup

Scap Slides
Scap Pushups
Stretching

Strength

Strict Press

8 @ Bar
5 @ 40kgs
2 @ 60kgs
1 @ 65kgs
1 @ 70kgs
1 @ 75kgs
1 @ 80kgs
F @ 85kgs (fought that fucker to just over head height and it was slowly moving for a couple of seconds before I ran out of gas)
F @ 85kgs (big fight again but stuck at forehead and wasn't budging further)

Fucking press.

Push Press

3 @ 60kgs
1 @ 70kgs
1 @ 75kgs
1 @ 80kgs (ugly - forearms were shot at this point)
--- @ 85kgs (unracked it and said 'fuck that' and reracked it)

Fucking press.

[LuckyLloyd]

Workout 379, Friday 5th 19:30pm

Just Kev and myself were in tonight with Will (who's working day and night at the moment down there to keep the show going following the departure of some of the other coaches).

Have picked up a bit of a cough / cold this week. First one in a while. Intend to take care of myself over the weekend.

Warmup

Stretching

Strength

Bench Press

5 @ Bar
5 @ 40kgs
3 @ 60kgs
1 @ 80kgs
1 @ 90kgs
1 @ 100kgs
1 @ 110kgs (bar speed slowed right down here)
**1 @ 115kgs** PB (good control on the descent, bit slow and wobbly on the way up)
**1 @ 120kgs** PB (best bench rep for me technically lifetime probably - good control, really engaged leg drive and switched on big time off the chest)

Over the fucking moon with that - 7.5kgs PB. Amazing what's possible with a bit of training.

Deadlift

5 @ 60kgs
5 @ 100kgs
3 @ 120kgs
2 @ 140kgs
1 @ 160kgs
1 @ 180kgs
1 @ 200kgs
1 @ 215kgs (felt great)
**1 @ 230kgs** PB

Fuck yeah!! Will has the video of this, insane grind. Got stuck at the knees and just hung in there. I think it might be two red lights in a competition, probably hitched the lockout slightly. I'll post the video when Will gets a chance to send it to me.

=====================

So Will decided the gym needed a big test week and I was only too happy to get sucked into it and leave the rower in the corner for a few more days. Squat / Bench / Deadlift PBs when strength hasn't been an absolute focus the past couple of months. Very happy to say the least!!

[FeetMagic]

Excellent stuff Lloyd!! Looks like the holiday did no harm.

[RoadSweeper]

Nice PB. Well done been hearing alot about your rowing times in CRI recently.

[LuckyLloyd]

Nice PB. Well done been hearing alot about your rowing times in CRI recently.

Where?

[RoadSweeper]

Oops, Crossfit Ireland. Typo!