No More Fear

[Teddie]

Ah that makes a bit more sense alright.

[LuckyLloyd]

Workout 228, Sunday 09th 10:00am

Warmup

Kneeling Muscle Ups
Scap Slides
Scap Push Ups
Scap Pull Ups
Batwing Holds
Stretching

Strength

Strict Overhead Press

8 @ Bar
5 @ 40kgs
3 @ 60kgs
3 @ 65kgs
3 @ 70kgs
3 @ 72.5kgs
1.5 @ 77.5kgs (wanted a double, no chance)
1 @ 80kgs
F @ 84kgs

http://www.youtube.com/watch?v=YBuWlXmNL-0

http://www.youtube.com/watch?v=DwxugnV1Hxk

I'm actually not too unhappy. Good work and getting 84kgs above the head indicates that it isn't too far off. Do need to get my elbows out in front of the bar better though judging from the above.

Metcon

5k Row

So, last time I did this:

19:12.5

Wanted a sub 19:00.0 but went out too slow. Technique a limiting factor, was bouncing around in terms of average per 500m even though my stroke rate stayed at 13 - 14 spm. Part of the issue was focus and concentration. Was very aware of the metcon going on around me and people putting bars and plates away, etc.

First time ever rowing over 2k in one go so can't be too annoyed.

left me with some clear things to change:

- have headphones and music;
- lower the damper / drag factor and try and be more consistent in terms of average;
- go out harder over the first 2k;

Ticked all those boxes and with Explosions in the Sky playing away and a drag factor of 135 I got:



18:47.3 **PB**

Very happy with that. 25 second PB and a respectable enough time.

Mobility

Shoulder Band Work
Hamstring Band Work
Lots of other stretching

[LuckyLloyd]

Workout 229, Friday 15th 17:30pm

Warmup

lots and lots of stretching

Deadlift

5 @ 61kgs
5 @ 84kgs
5 @ 102kgs
5 @ 125kgs
3 @ 143kgs
1 @ 166kgs

All reps touch and go, everything felt good.

500m Row

1:44.1, easy.

Metcon

14.3

8min AMRAP of:

10 deadlifts, 135lbs / 61kgs
15 box jumps, 24"

15 deadlifts, 185lbs / 84kgs
15 box jumps 24"

20 deadlifts, 225lbs / 102kgs
15 box jumps 24"

25 deadlifts, 275lbs / 125kgs
15 box jumps 24"

30 deadlifts, 315lbs / 143kgs
15 box jumps 24"

35 deadlifts, 365lbs / 166kgs
15 box jumps 24"

106 reps. The dream was 130+ and I was on track finishing 90 reps at more or less the five minute mark. But I was badly winded by that stage and 125kgs felt like 180kgs all of a sudden. Struggled through 16 more deads and that was that.

Serious gas tank required for this stuff. My deadlift is strong, but doing that many light reps / moving that quick for five minutes flat out isn't my forte quite obviously. Needless to say, that many deadlifts is generally mad but it is a proper test for elite crossfit athletes. Need to move really fast and be quite strong towards the back end.

If I was doing it again (I will never do it again!) I'd move a touch slower through the first section of the workout and keep a slower setup for the first pull from the floor for each set of reps. My technique didn't completely fall apart, but I'd usually keep a closer bar path.

Anyway, interesting to do one of the Open workouts. Colm was dead sound in coming in on an evening off to judge me and talk me through it.

[LuckyLloyd]

Tuesday 18th 14:00pm

Big weekend in London during which I suffered from almighty ham / glute / back doms following Friday. Needed to grind out some sort of training today so decided to take the opportunity to check out this new gym in Sandyford:

http://www.southsidestrengthandfitness.ie/

Good place, lots of platforms and racks and bumpers. Will probably take out a membership.

Before that I dropped in to the Physio and he was pleased with my progress. Reckons my flexibility has improved somewhat but need to keep working on it obviously. Recommends another couple of weeks of amended programming and - assuming no pain - can look at going back to normal. Positive.

Warmup

Scap Slides
Shoulder dislocates
Stretching

Bit lazy here, could have done more.

Strength

Power Cleans

Warmup / technical work @ bar and @ 40kgs
3 @ 60kgs
3 @ 62kgs
3 @ 65kgs
3 @ 67kgs
3 @ 70kgs

Felt good to me.

Clean High Pulls

3 @ 80kgs
3 @ 82kgs
3 @ 85kgs
3 @ 87kgs
3 @ 90kgs

Felt smooth and high.

Strict Overhead Press

5 @ Bar
5 @ 40kgs
3 @ 60kgs
3 @ 65kgs
2 @ 70kgs
1 @ 75kgs

Left wrist was sore for each rep and it all felt weird. Couldn't quite figure what I was doing wrong but just quit rather than doing anymore singles (had intended to do 5 x 1 @ 75kgs).

Conditioning

250m Row
500m Row
1000m Row
500m Row
250m Row

1 minute break between each effort

Gym had two ergs, both with rusted chains and soft drag factors. The older model was the lessor evil so set to it. Average was 1:47 or so, slow. But work done all the same.

Extra

Stretching
Pushups 3 x 8

Not winning any medals for today but good to get some training under the belt after the weekend.

[LuckyLloyd]

Workout 230, Thursday 20th 18:30pm

Decided to throw in a more traditional workout, will do strength and mobility tomorrow.

Warmup

Scap Slides
Scap Push Ups
Scap Pull Ups
Stretching

Strength

Power Cleans

Technical work @ bar and 40kgs
2 x 3 @ 60kgs
2 x 3 @ 65kgs
2 x 3 @ 70kgs
4 @ 75kgs

Did some hip stretching in between sets also.

My Power Cleans suck basically, that's the long and the short of it. Specifically landing in a good position - i.e. partial squat with hips back.

Metcon

10 min EMOM:

5 Dumbell Presses @ 15kgs
7 Ab Mat sit ups
21 Single Unders

Got all work in each round done, generally was 55 seconds each round. Transitions take up some time. Felt taxed towards the end but was well able to keep going. Minor victory really, anaerobic endurance is definitely improving.

Mobility

Shoulder Band Work
Lots of other stretching

[LuckyLloyd]

Workout 231, Friday 21st 18:00pm

5 Rounds:

3 Pull Ups
5 Push Ups

Fine.

Strength & Mobility Workout A

Will moved it along at a higher clip than the prior sessions I'd done with Derek so it was tough.

500m Row x 3; 1 min rest between each effort

1:46.4
1:46.2
1:44.1

The idea here was to keep these easy.

[TomD]

18:47.3 **PB**

Very happy with that. 25 second PB and a respectable enough time.

That's awesome, well done Lloyd!!

[LuckyLloyd]

That's awesome, well done Lloyd!!

Cheers!!

Workout 232, Sunday 24th 10:00am

Warmup

Pull Ups
Push Ups
Scap Slides
Scap Push Ups
Scap Pull Ups
Batwing Holds
Stretching

Strength

Deadlift

5 @ 60kgs
5 @ 100kgs
3 @ 120kgs
2 @ 140kgs
1 @ 160kgs
5 @ 170kgs
3 @ 180kgs
2 @ 180kgs

Everything weighed a ton, very tough. Worthwile work nonetheless.

Metcon

Bit of stretching and some warm up runs across the gym floor then:

3 x 200m run; 90 seconds between each effort

Haven't run in a while, felt like a baby giraffe.

Mobility

Hamstring Band Work
Couch Stretch
Other stretching

[LuckyLloyd]

Workout 233, Wednesday 26th 18:00pm

Strength & Mobility Workout A

Challenging as always.

5000m Row

19:20.0

Daily Powertip: avoid training for and hour AND THEN rowing 5k.

Mobility

Some stretching
Some banded stretching

[LuckyLloyd]

Workout 234, Thursday 20th 18:30pm

Hadn't intended to take a full week off but it just worked that way. A week of heavy drinking / bad food / much travel / little sleep. Need to string a few solid weeks together.

Warmup

Pull Ups
Push Ups
Scap Slides
Scap Push Ups
Scap Pull Ups
Batwing Planks
Shoulder Band work
Stretching

Strength

High Bar Back Squat

5 @ Bar
5 @ 60kgs
3 x 5 @ 75kgs

Front Squat

5 @ Bar
2 x 5 @ 60kgs

Plan here is to start at 50%, add weight each time and just go with simple linear progression for a period. Focus on slow, solid and consistent reps each time. We'll see where this takes us. Happy to be back on the wagon anyway.

Metcon

20 min cap:

Row 1k
40 Box Steps 24"
40 Kettlebell Swings @ 32kgs
Row 1k

18:15

Row times were 3:30.5 and 3:33.3. The swings sucked up the time. Broke them into sets of five. That 32kgs bell is a beast.

Mobility

Hamstring Band Stretch
Other stretching

[LuckyLloyd]

Workout 235, Friday 4th 18:30pm

Warmup

Push Ups
Scap Slides
Scap Push Ups
Scap Pull Ups
Batwing Planks
Stretching

Strength

High Bar Back Squat

5 @ Bar
5 @ 60kgs
5 x 5 @ 77.5kgs

Metcon

18 min cap:

5 Rounds of:

5 Pull Ups
10 Dumbell Press @ 20kgs
Row 250m

Time expired just as I finished. Very tough, did chin ups mostly.

[LuckyLloyd]

Workout 236, Saturday 5th 11:00am

Warmup

Shoulder Band Work
Stretching

Strength

Push Press

8 @ Bar
5 @ 40kgs
5 @ 60kgs
3 @ 70kgs
1 @ 75kgs
1 @ 80kgs
1 @ 85kgs
F @ 90kgs (lol effort, all wrong)
4 @ 70kgs
4 @ 60kgs

Technique uniformly awful throughout.

Metcon

15 min cap:

100 single unders
50 Kettlebell Swings @ 32kgs
30 ab mat sit ups
20 Push Ups

12:43. Tough session ahead tomorrow morning.

[LuckyLloyd]

Workout 237, Sunday 6th 10:00am

Warmup

Stretching

Strength

Deadlift

5 @ 60kgs
5 @ 100kgs
5 @ 120kgs
3 @ 137kgs
3 @ 157kgs
5 @ 176kgs

Heavy, tough. But back on the wagon with it anyway.

Metcon

Row 5k

19:01.4

Hamstrings complained all the way through.

Tough four days training, was very sore this morning. Not back until Tuesday evening now so get to rest up. Glad to be back at it though, onwards.

[LuckyLloyd]

Workout 238, Tuesday 8th 18:30pm

Warmup

Pull Ups
Hollow Holds
Shoulder Band work
Scap Slides
Scap Push Ups
Scap Pull Ups
Batwing Holds
Stretching

Strength

HBBS

8 @ Bar
5 @ 60kgs
5 x 5 @ 80kgs

Need to focus on staying tight in and out of the hole.

Metcon

15 min cap:

100 Single Unders
21 Wall Balls
21 Abmat Sit Ups
15 Wall Balls
15 Abmat Sit Ups
9 Wall Balls
9 Abmat Sit Ups
100 Single Unders

10:23, grand job.

[Mellor]

How are you finding skipping?

[LuckyLloyd]

How are you finding skipping?

Getting better! Can skip 100 straight through now which is a big improvement over last year. The next challenge will be double unders at some point...

Workout 239, Wednesday 9th 17:30pm

Warmup

Push Ups
Hanging leg raises
Scap Slides
Scap Pull Ups
Batwing Holds
Stretching

Strength

Power Cleans

Multiple reps and technical work @ Bar & 40kgs
3 @ 60kgs
3 @ 65kgs
3 @ 70kgs
3 @ 75kgs
1 @ 80kgs

These were probably the best Power Cleans I ever did. Will complimented the form. Only took a year!!

Threw in hip and glute stretching between sets.

Metcon

15 min cap:

30 Ring Rows
30 Kettlebell Swings @ 32kgs
20 Ring Rows
20 Kettlebell Swings @ 32kgs
10 Ring Rows
10 Kettlebell Swings @ 32kgs

Finished a few seconds before time expired. That volume of Ring Rows was a minor disaster.

Very tired after, good night's sleep required.

[LuckyLloyd]

Workout 240, Friday 12th 18:30pm

Woke up this morning with a dreadful crick in my neck after falling asleep in an awkward position. The prudent option probably would have been to give training a miss as I was in a fair amount of discomfort throughout the day but I popped a few ibuprofen and pressed on. Once I started moving about it loosened out a bit.

Warmup

Pull Ups
Hamstring Band work
Glute stretching
Hip stretching
Dynamic Stretching

Strength

Deadlift

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

The three singles at 95% were done in seven minutes, little drama. They all went up fairly smoothly. Very happy with that.

Metcon

10min every minute on the minute of:

5 Burpees
5 Wall Balls 20"

Got through the work every minute, maybe a couple of wall ball reps where I didn't fully clear the target line (like two or three).

[Mellor]

Multiple 200kg singles in training is nice.
What's the plan with the DL from here. More 531?

[LuckyLloyd]

Multiple 200kg singles in training is nice.
What's the plan with the DL from here. More 531?

Yeah, it's nice to know 200kgs is solid and dependably there. More 531, yes. I just worked up to three singles because the gym was doing 'establish a heavy but sub maximal deadlift' for strength so joined in.

[LuckyLloyd]

Workout 241, Saturday 12th 11:00am

Warmup

Shoulder Band Work
Glute stretching
Hip stretching
Dynamic Stretching

Strength

Press (I'm going to stop calling it a 'push' press )

5 @ Bar
5 @ 40kgs
3 @ 60kgs
2 @ 70kgs
1 @ 75kgs
1 @ 80kgs
F @ 85kgs (no drive achieved whatsoever)
1 @ 85kgs (fairly strict)

Whatever.

Front Squat

6 x 3 @ 65kgs

All reps good, form solid throughout.

Metcon

15min cap:

5 rounds of:

500m row
15 Goblet Squats @ 28kgs kettlebell

Finished the fourth round as the clock expired. Was totally gassed, but a couple of the lads pushed on and finished the fifth round anyway and I should have aswell - small heart Saturday we shall call this.

[LuckyLloyd]

Workout 242, Sunday 13th 10:00am

Warmup

Pull Ups
Hamstring Band Work
Stretching
Dynamic Stretching

Strength

Deadlift

5 @ 60kgs
5 @ 100kgs
2 @ 120kgs
5 @ 145kgs
3 @ 165kgs
3 @ 185kgs

http://www.youtube.com/watch?v=g8fJiCmjA7s

Third rep a total dickhead. Ambitious trying that two days after three singles at 95%

Metcon

Row 5k

18:50.4

Flat out. Considering I was three seconds off my PB after the previous two day's training indicates that there is probably a few seconds available if I targeted an attempt at it - i.e. tapered and reduced volume in the lead up.

[LuckyLloyd]

Workout 243, Monday 15th 18:30pm

Warmup

Alternating left side / right side plank holds
Shoulder Band work
Hamstring Band Work
Scap Slides
Scap Pull Ups
Batwing Holds
Stretching

Strength

1) Snatch High Pulls
2) Behind the Neck Push Press
Hip Flexor Stretching

5 @ 40kgs
5 @ 30kgs

3 @ 60kgs
5 @ 40kgs

3 @ 70kgs
5 @ 40kgs

5 @ 75kgs
5 @ 45kgs

5 @ 75kgs
5 @ 45kgs

Pulls were good. The BTN stuff is difficult for me, tight in the shoulders.

Metcon

18 min cap:

3 Rounds of:

500m Row
21 Kettlebell Swings @ 24kgs
12 Pull Ups

7 Pull Ups in the 3rd round - each round of same was where I lost all the time.

[LuckyLloyd]

Workout 244, Tuesday 16th 18:30pm

Warmup

Push Ups
Hollow Holds
Scap Slides
Scap Pull Ups
Batwing Holds
Stretching

Strength

HBBS

8 @ Bar
5 @ 60kgs
5 x 5 @ 82.5kgs

Pete reckoned they looked decent

Front Squat

3 x 5 @ 67.5kgs

Felt a little tough: getting a lot of reps in here in 20 minutes.

Metcon

10 min emom:

5 Dumbell Press @ 15kgs
7 ab mat sit ups
21 Single Unders

Fine, had a few seconds to spare each minute.

[LuckyLloyd]

Workout 245, Saturday 19th 11:00am

Knew I had a 2k attempt looming all week so took yesterday off to give a little break leading into it. Had slept decently the past couple of nights and eating a ton of food so felt pretty good this morning.

Warmup

Shoulder Band Work
Scap Slides
Stretching

Strength

Press

5 @ Bar
3 @ 40kgs
3 @ 60kgs
2 @ 70kgs
1 @ 75kgs
1 @ 80kgs
1 @ 85kgs
F @ 90kgs (much better attempt than two weeks ago, so there's that. Got it to the hairline)

Fuck it anyway!

Mobility

Hamstring Band Stretch
Hip Stretching
Quad Stretching
Glute Stretching

Metcon

Row 2k for time

Did about 500 metres or so to warm up working from arms only through quarter strokes, etc. Put the rower in the corner of the gym turned away from the traffic and took off:

6:38.5 **PB**

16 second PB since last attempt over Christmas.

In a TOTAL Hula Hoop after. Rolled onto the floor and Will had to help me up and implore me to walk around and keep taking in air. Hurt so much, legs felt like jelly. For the row itself I just hung out at ~1:40 and ~21 - 23 SPM throughout and tried to hold on as best I could. Struggled mentally with about 600m to go. Was very winded and hamstrings were screaming at me. Will walked over at that point and talked me over the line.

Pretty happy, it's a decent time. Might have one more go at this distance later in the year but good Christ, flat out it hurts like nothing else.

[LuckyLloyd]

Workout 246, Sunday 20th 10:00am

Warmup

Chin Ups
Stretching

Strength

HBBS

8 @ Bar
5 @ 60kgs
5 x 5 @ 85kgs

Front Squat

2 x 3 @ 70kgs

Slightly tough, no panic stations though as I was always going to be fatigued after yesterday's effort.

Metcon

15 min cap:

3 Rounds of:

10 Kettlebell swings @ 32kgs
20 Box Steps 24"
50 Single Unders

9:37, grand.

[LuckyLloyd]

Workout 247, Tuesday 22nd 17:30pm

Warmup

Pull Ups
Dynamic Stretching

Strength

HBBS

8 @ Bar
5 @ 60kgs
5 x 5 @ 87.5kgs

These were slightly off, Colm reckons my stance could be narrowed a touch.

Front Squat

3 x 5 @ 70kgs

Metcon

15 min cap:

7 Rounds of:

10 Ring Rows
10 Burpees

Too many Ring Rows for me. Got five rounds and 8 ring rows done. Pretty hellish.

[coillcam]

Lloyd, I was looking at a couple of your videos and noticed that in the deadlifts you drop the weight once you have reached the top of the lift. Any reason for this?

I was told not to, well that and I don't think my buddy would take kindly to me bashing the floor of his room

[LuckyLloyd]

Lloyd, I was looking at a couple of your videos and noticed that in the deadlifts you drop the weight once you have reached the top of the lift. Any reason for this?

I was told not to, well that and I don't think my buddy would take kindly to me bashing the floor of his room

I have bumper plates so can drop the bar; the eccentric portion has some benefit, but it is the far less important part of the lift and given the volume I train at cutting out that portion is a reasonable strategy. Means I'm less fatigued from Deadlifting and am cutting out the part of the lift where I'm more likely to pick up an injury.

[LuckyLloyd]

Workout 248, Thursday 24th 18:30pm

Warmup

Push Ups 5 x 8
Dynamic Stretching
Hamstring Band Work
Shoulder Band Work
Scap Slides
Scap Push Ups

Strength

Deadlift

5 @ 60kgs
5 @ 100kgs
3 @ 120kgs
5 @ 130kgs
5 @ 150kgs
8 @ 170kgs

Colm is of the opinion that my hips are now too high in the starting position, though he did note that speed off the floor is good / back stays in starting position / bar path okay / no lumbar rounding. He also thinks I need to be more aggressive with hips through at the finish.

The latter I definitely agree with and needs to be improved if we want that 500lbs this year. As far as the former goes reps feel fast and smooth at the moment but I'll video my next day of 531 and study it a bit.

Metcon

15 min cap:

5 Rounds of:

15 Wall Balls 20#
45 Single Unders

11:41. Arms and shoulders were extremely fatigued by the end.

[LuckyLloyd]

Workout 249, Friday 25th 18:30pm

Warmup

Chin Ups 5 x 8
Dynamic Stretching
Hamstring Band Work
Shoulder Band Work
Scap Slides
Scap Push Ups

Strength

HBBS

5 @ Bar
5 @ 60kgs
3 @ 80kgs
5 x 5 @ 90kgs

Some slow reps, and some a little off with the new narrower stance. Can't expect this to feel good the next working day after heavy deads the day before.

Metcon

7 min ladder:

Clean & Jerks @ 60kgs
Ab Mat Sit Ups

To be honest, mostly just used this to practice some cleans and split / push jerks as I haven't done jerks in a while. Whatever.

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

Coming out of the cinema last night around Cineworld in Parnell St. to find that the back window of Jeff's car had been put in and my bag taken out of the back seat (I know, don't leave a bag in the back seat of the car). Standing at the car fuming when a homeless guy with a can of cider (lovely part of town really) who's been observing us slurs that he saw a lad with a bag around the corner (up by the Parnell Car Park entrance). So I take off sprinting really praying I catch the guy. Now I'm not claiming I'm tough but I was in a rage so it was probably best for all concerned that I didn't catch him.

Got all the way to DIT Bolton street with no sign and there happened to be two Garda walking on the street so I stopped them and asked if they'd take a report. They agree and, as we're making our way back to the car Jeff spots a bag between two parked cars. It is indeed my bag with all the zips, etc open and contents dumped out on the ground.

Picking everything up I realise that my Sennheiser headphones and knitted cap have been taken. However my Adidas lifting shoes and Inov8's are there untouched. Fuckers obviously didn't identify them as valuable. Blessed imo! Additionally, Jeff had an iphone in the glovebox that they somehow didn't reach in and take. Window needs to be sorted and there is a scratch on the car but could have been far more irritating.

[LuckyLloyd]

Workout 250, Saturday 26th 10:00am

Warmup

PVC Pipe Snatch Warm Up

Strength

Strict Press

5 @ Bar
5 @ 40kgs
3 @ 50kgs
3 @ 60kgs
5 @ 65kgs
1 @ 70kgs
1 @ 75kgs
1 @ 76kgs

Shoulders fatigued today, the singles were slow and heavy.

Front Squat

8 @ Bar
5 @ 60kgs
6 x 3 @ 75kgs

http://www.youtube.com/watch?v=uj5zn94BAFc

Hmm.

Metcon

7 min ladder:

2, 4, 6, etc of:

Kettlebell Swings @ 24kgs
Dumbell Press @ 20kgs

Got 4 Presses done in the round of 10. Should have used lighter bells tbh, a little stupid on my part.

[LuckyLloyd]

Workout 251, Wednesday 30th 18:30pm

Warmup

Push Ups 3 x 8
Dynamic Stretching
Hamstring Band Work
Hip Stretching

Strength

Deadlift

5 @ 60kgs
5 @ 100kgs
3 @ 120kgs
3 @ 140kgs
3 @ 160kgs
6 @ 180kgs

Happy with bar speed throughout, though the last two at 180 were a little grindey.

Metcon

15 min cap:

Row 1k
50 Box Steps 24"
Row 1k

11 mins and something. This was really hard for whatever reason, rows were 3:31.x and 3:39.1 so slow.

[LuckyLloyd]

Workout 252, Thursday 1st 18:30pm

Warmup

Pull Ups
Dynamic Stretching
Shoulder Band Work
Scap slides

Strength

BTN Push Press

5 @ Bar
2 x 3 @ 40kgs
2 x 3 @ 45kgs
2 x 3 @ 50kgs
3 @ 55kgs

Not strong in that position at all.

Metcon

15 min cap:

75 Single Unders
30 Kettlebell Swings @ 32kgs
75 Single Unders
20 Kettlebell Swings @ 32kgs
75 Single Unders
10 Kettlebell Swings @ 32kgs

10:42, no drama.

[LuckyLloyd]

Workout 253, Saturday 3rd 11:00am

Warmup

Snatch PVC Pipe warmup

Strength

Strict Press

8 @ Bar
5 @ 40kgs
3 @ 50kgs
3 @ 60kgs
5 @ 66kgs (massive grind on the final rep)
1 @ 70kgs
1 @ 75kgs
1 @ 77.5kgs (felt great, smooth and quick)

Part of me wanted to throw 80 on the bar, felt a lot stronger than last week. But no need.

Front Squat

5 @ Bar
3 @ 60kgs
6 x 3 @ 77.5kgs

Felt a little off.

Metcon

15min cap:

15 - 12 - 9
Dumbell Press @ 20kgs bells
Dumbell Burpee box step overs @ 20kgs bells / 12" box

12:25, very tough

To explain the second movement, you grip the two bells while doing a burpee, deadlift them from the ground, step on and over the box, turn to face it, lower the bells to the ground, do another burpee, etc. A bit grippy, but a great little metcon overall.

[LuckyLloyd]

Workout 254, Sunday 4th 10:00am

Warmup

Hamstring Band work
Stretching
Scap Slides

Strength

HBBS

8 @ Bar
5 @ 60kgs
3 @ 80kgs
5 x 5 @ 92.5kgs

The best squats in a couple of weeks.

Front Squat

3 @ 80kgs

Okay.

Metcon

5 x 5 500m Rows; 90 seconds between each effort

1:39.4
1:38.6
1:38.9
1:38.1
1:40.1

These were extremely tough. First time doing 500m intervals since the 22nd of February and I've lost some ground.

Mobility

Hamstring Band Work
Stretching

[Hectorjelly]

10am Sunday morning session. Now there's commitment

[LuckyLloyd]

Workout 255, Monday 5th 17:30pm

Planned my day badly and didn't get to the gym until five to six or so. James was nice enough to let me get my strength work in.

Warmup

Scap Slides
Scap Push Ups
Shoulder Band Work
Hamstring Band work
Stretching

Strength

Deadlift

5 @ 60kgs
5 @ 100kgs
3 @ 120kgs
1 @ 140kgs
5 @ 150kgs
3 @ 170kgs
3 @ 190kgs

I'm almost afraid to talk about Deadlifts at the moment. Starting to move a reasonable amount of weight each session and I'm breaking the floor easy on the vast majority of reps. Lockout could be more aggressive but the general speed I'm picking things up (things that are heavier) compared to last year is amazing. Touch wood for not getting injured!

Pull Ups

5 x 3

Push Ups

3 x 10


Also got the keys tonight to a new place far closer to the gym which should be a big help going forward.

[LuckyLloyd]

Workout 256, Tuesday 6th 18:30pm

Warmup

Pull Ups
Hollow Holds
Scap Push Ups
Scap Pull Ups
Dynamic Stretching

Strength

HBBS

8 @ Bar
5 @ 60kgs
3 @ 80kgs
5 x 5 @ 95kgs

Following some good advice from Derek, really focussed on breaking the knees before the hips and my reward were some better squats. Mad that I'm still working out technical kinks but there you go. These were very tough though all the same as I was quite fatigued from the 190kgs pulls from yesterday.

Front Squat

2 x 3 @ 82.5kgs

Need to work on keeping my chest up.

Metcon

15 minute cap:

30 - 20 - 10

of

Wall Balls 20#
Burpees
Ab mat sit ups

Wow, torture. Heart rate gets up there early doors and never comes down. Got the round of 20 finished before time expired and was a mess on the ground. Travelling with work the next couple of days so a rest of sorts.

[LuckyLloyd]

Workout 257, Friday 10th 18:30pm

Warmup

Chin Ups
Hollow Holds
Scap Shoulder band work
Stretching
Dynamic Stretching

Strength

HBBS

8 @ Bar
5 @ 60kgs
3 @ 80kgs
5 @ 97.5kgs
3 x 5 @ 100kgs

Big Pete McCarron was in and asked if I wanted to share a rack. Hard to say to no to the gentleman but I lost some focus and divebombed into the hole more than I should.

Metcon

8 minute AMRAP:

45 Single Unders
15 Kettlebell Swings @ 32kgs

Got three rounds done, whatever.

[pgodkin]

I think this thread should be closed now, just turning into one pretty big brag!!

Well done Lloyd, could you tell me what changes you have seen in in terms of body mass/fat %/weight since you have started this?

[LuckyLloyd]

I think this thread should be closed now, just turning into one pretty big brag!!

Well done Lloyd, could you tell me what changes you have seen in in terms of body mass/fat %/weight since you have started this?

I don't measure that stuff mate! I look fairly different than I did a year ago in terms of having lost a lot of my stomach and looking more muscular generally, but I'm not massively lean / ripped whatever as that hasn't been my focus.

[LuckyLloyd]

Workout 258, Saturday 10th 11:00am

Warmup

Snatch PVC Pipe warmup

Strength

Strict Press

6 @ Bar
3 @ 40kgs
3 @ 50kgs
3 @ 60kgs
4 @ 67.5kgs (Failed the fourth rep)
1 @ 70kgs
1 @ 75kgs

Stressful week in work, travel, poor sleep. All contributed to me not feeling massively strong.

Front Squat

3 @ Bar
3 @ 60kgs
6
5 x 3 @ 82.5kgs

Last two sets were the best ones.

Metcon

20 minute cap:

21 - 15 - 9 - 5 - 3

of

Push Ups
Goblet squats with 32kgs kettlebell

12:27. Very sweaty.

[LuckyLloyd]

Workout 259, Monday 12th 18:30pm

Warmup

Left / Right plank holds
Dynamic Stretching
Hamstring Band Work
Shoulder Band Work
Scap Slides

Strength

Deadlift

5 @ 60kgs
5 @ 100kgs
3 @ 120kgs
5 @ 135kgs
5 @ 155kgs
8 @ 176kgs

Last set veeery tough, but so it should be.

Metcon

18 min cap:

3 Rounds of:

500m row
30 Wall Balls 20#

25 wall balls completed in the third round. Hellish, Mark and John encouraged me to grind out a few more reps in the last 90 seconds than I'd have got near otherwise. Wall Balls are very tough for me.

[LuckyLloyd]

Workout 260, Tuesday 13th 18:30pm

Warmup

Chin Ups
Dynamic Stretching
Scap Slides
Scap Pull Ups

Strength

Strict Press

8 @ Bar
5 @ 40kgs
3 @ 60kgs
5 x 3 @ 64kgs
1 @ 70kgs
1 @ 74kgs
1 @ 79kgs (got a little sticky above the forehead but was able to get head through and locked out quick enough)

All good. The reps at 64 felt great and fast.

Metcon

12 min amrap:

25 Burpees
50 Single Unders

3 rounds on the nose. Moved slowly but consistently on the burpees. Didn't want to really push it.

[LuckyLloyd]

Workout 261, Friday 16th 18:30pm

Warmup

Turkish Get Ups
Scap Shoulder band work
Stretching
Dynamic Stretching

Strength

HBBS

8 @ Bar
5 @ 60kgs
3 @ 80kgs
5 x 5 @ 100kgs

Working sets were very difficult.

Metcon

10 minute ALAP:

7 Kettlebell Swings @ 24kgs
5 Ab Mat Sit Ups
3 Push Ups

Had ~20 seconds to spare each round. Was grand.

[LuckyLloyd]

Workout 262, Saturday 17th 10:00am

Warmup

Snatch PVC Pipe warmup

Strength

Press

8 @ Bar
3 @ 40kgs
3 @ 50kgs
3 @ 60kgs
3 @ 65kgs
3 @ 70kgs
4 @ 75kgs (just racked it after the fourth, small heart)

Happy enough.

Front Squat

3 @ Bar
3 @ 60kgs
5 x 3 @ 85kgs

Last sets was the best one for whatever reason.

Metcon

15 minute cap:

5 rounds of:

12 Suitcase Deadlifts (6l, 6r) with 32kgs kettlebell
9 Goblet Squats with 32kgs kettlebell
6 Press (3l, 3r) with 24kgs kettlebell

13:42, tough.

[LuckyLloyd]

Workout 263, Tuesday 20th 10:00am

Worked a standard 8am to midnight day yesterday. Heavy weekend aswell, real lack of sleep.

Warmup

Pull Ups
Dynamic Stretching
Shoulder Band Work
Scap Slides
Scap Pull Ups

Strength

HBBS

5 @ Bar
5 @ 60kgs
3 @ 80kgs
5 x 5 @ 102.5kgs

These were very difficult, still working through getting consistent form down for each rep.

Metcon

Row 500m for time

1:21.5

Died over the last 200m. I'm actually happy with this considering short term lack of sleep and stress and the fact that I've been training longer distances. This was my first test over the distance since the Championships so to be within a second with no specific training is acceptable.

[LuckyLloyd]

Workout 264, Wednesday 21st 18:30pm

Warmup

Toe Taps
Reverse arches
Dynamic Stretching

Strength

Strict Press

8 @ Bar
5 @ 40kgs
2 @ 50kgs
1 @ 60kgs
5 x 3 @ 65kgs (These were really tough)
1 @ 70kgs (Ridiculous grind)

This was extremely tough. Very weak today.

Metcon

10 min alap:

5 Burpees
5 Wall Balls 20#

Tough, but got all reps done.

[LuckyLloyd]

Workout 265, Thursday 22nd 18:30pm

Warmup

Left / Right plank holds
Dynamic Stretching
Hamstring Band Work
Glute stretching

Strength

Deadlift

5 @ 60kgs
5 @ 100kgs
3 @ 120kgs
3 @ 145kgs
3 @ 165kgs
6 @ 185kgs

Boom! These were awesome. Colm kept a close eye and was happy that form was good.

Metcon

15 min cap:

100 Single Unders
then
30 - 20 - 10
Box Step Ups 24"
Kettlebell Swings 32kgs
then
100 Single Unders

14:30

Fucking delighted, best session of the week by far.

[The C Kid]

Not sure if you've already covered this, but what's the cost like for the gym you're using at the moment?

No worries if you don't want to divulge this, cheers.

[LuckyLloyd]

Not sure if you've already covered this, but what's the cost like for the gym you're using at the moment?

No worries if you don't want to divulge this, cheers.

€180 per month. Not cheap.

[RasTa]

€180 per month. Not cheap.

I just paid that for 16months with a swimming pool etc. Yours does include personal coaching and a nutrition plan though?

[The C Kid]

€180 per month. Not cheap.

Yeah, but not really a problem if you're achieving results plus money saved from not drinking etc when you're in a routine is easy.

I've just finished a 12 week intensive programme, (group of 4 with personal trainer 4 times a week) and can't decide whether to invest again or try and go it alone.

[LuckyLloyd]

I just paid that for 16months with a swimming pool etc. Yours does include personal coaching and a nutrition plan though?

My experience on this stuff is that it's a seriously -EV area to make price or 'value for money' your primary focus. Ben Dunne is a few hundred metres down the road from CFI and €200 a year.

I get coaching every session along with programming, and Will is on the end of a mail / phone for any questions I may have. The equipment is also top notch which matters (bumper plates, good condition Concept 11, etc).

Yeah, but not really a problem if you're achieving results plus money saved from not drinking etc when you're in a routine is easy.

I've just finished a 12 week intensive programme, (group of 4 with personal trainer 4 times a week) and can't decide whether to invest again or try and go it alone.

Right, if you're serious about results then you should continue as you were. It's the best money I pay out every month really.

[RasTa]

My experience on this stuff is that it's a seriously -EV area to make price or 'value for money' your primary focus. Ben Dunne is a few hundred metres down the road from CFI and €200 a year.

I get coaching every session along with programming, and Will is on the end of a mail / phone for any questions I may have. The equipment is also top notch which matters (bumper plates, good condition Concept 11, etc).

You could still pay for a personal trainer and not spend €2160 per year however probably won't have access to kettle bells, plates but they do have concept 11.

Probably burning over €1k per annum.

It's also nice having a pool, sauna, steam.

[LuckyLloyd]

You could still pay for a personal trainer and not spend €2160 per year however probably won't have access to kettle bells, plates but they do have concept 11.

Probably burning over €1k per annum.

It's also nice having a pool, sauna, steam.

A personal trainer? Maybe. A personal trainer that's good? Unlikely.

It's expensive. There are much cheaper product combinations out there. Fully aware of same.

[FeetMagic]

I can't wait until I have the disposable income to allow me get involved with a Crossfit gym tbh. The workouts, camaraderie and goal-setting seem great and it's a testament to their methods how much Lloyd has learned and progressed. It definitely comes down to just how big into it you are; it's obvious Lloyd is far from your regular gym-goer - less than a year back into it and 2nd at national rowing championships??

[Mellor]

I thought I post the other day about the rule of 5.
Can't see it now.

You could still pay for a personal trainer and not spend €2160 per year however probably won't have access to kettle bells, plates but they do have concept 11.

Probably burning over €1k per annum.

It's also nice having a pool, sauna, steam.

What sort of prices and frequency are you basing that off.
Obviously in a bit removed from Irish prices but, I'd be surprised if you multiple weekly sessions for less than 40 euro.

[The C Kid]

I thought I post the other day about the rule of 5.
Can't see it now.


What sort of prices and frequency are you basing that off.
Obviously in a bit removed from Irish prices but, I'd be surprised if you multiple weekly sessions for less than 40 euro.

This.

Most courses/programmes I looked at with anyone who had a decent reputation you're looking at €900+ for a 12 week programme.

[RasTa]

Oh tbh I'm pulling the figures from my arse.