Ah that makes a bit more sense alright.
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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
5 @ 40kgs
3 @ 60kgs
3 @ 65kgs
3 @ 70kgs
3 @ 72.5kgs
1.5 @ 77.5kgs (wanted a double, no chance)
1 @ 80kgs
F @ 84kgs
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
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.
- 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"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Workout 229, Friday 15th 17:30pm
Warmup
lots and lots of stretching
Deadlift
5 @ 84kgs
5 @ 102kgs
5 @ 125kgs
3 @ 143kgs
1 @ 166kgs
All reps touch and go, everything felt good.
500m Row
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"
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."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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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:
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
3 @ 60kgs
3 @ 62kgs
3 @ 65kgs
3 @ 67kgs
3 @ 70kgs
Felt good to me.
Clean High Pulls
3 @ 82kgs
3 @ 85kgs
3 @ 87kgs
3 @ 90kgs
Felt smooth and high.
Strict Overhead Press
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
Extra
Stretching
Pushups 3 x 8
Not winning any medals for today but good to get some training under the belt after the weekend."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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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
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
Mobility
Shoulder Band Work
Lots of other stretching"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Workout 231, Friday 21st 18:00pm
5 Rounds:
3 Pull Ups
5 Push Ups
Strength & Mobility Workout A
500m Row x 3; 1 min rest between each effort
1:46.2
1:44.1
The idea here was to keep these easy."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Originally posted by TomD View PostThat's awesome, well done Lloyd!!
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 @ 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
Mobility
Hamstring Band Work
Couch Stretch
Other stretching"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Workout 233, Wednesday 26th 18:00pm
Strength & Mobility Workout A
5000m Row
Daily Powertip: avoid training for and hour AND THEN rowing 5k.
Mobility
Some banded stretchingLast edited by LuckyLloyd; 26-03-14, 20:29."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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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 @ 60kgs
3 x 5 @ 75kgs
Front Squat
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
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"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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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 @ 60kgs
5 x 5 @ 77.5kgs
Metcon
18 min cap:
5 Rounds of:
5 Pull Ups
10 Dumbell Press @ 20kgs
Row 250m"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Workout 236, Saturday 5th 11:00am
Warmup
Shoulder Band Work
Stretching
Strength
Push Press
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"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Workout 237, Sunday 6th 10:00am
Warmup
Stretching
Strength
Deadlift
5 @ 100kgs
5 @ 120kgs
3 @ 137kgs
3 @ 157kgs
5 @ 176kgs
Heavy, tough. But back on the wagon with it anyway.
Metcon
Row 5k
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."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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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
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"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Originally posted by Mellor View PostHow are you finding skipping?
Workout 239, Wednesday 9th 17:30pm
Warmup
Push Ups
Hanging leg raises
Scap Slides
Scap Pull Ups
Batwing Holds
Stretching
Strength
Power Cleans
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
Very tired after, good night's sleep required."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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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 @ 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""Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Originally posted by Mellor View PostMultiple 200kg singles in training is nice.
What's the plan with the DL from here. More 531?"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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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 @ 40kgs
3 @ 60kgs
2 @ 70kgs
1 @ 75kgs
1 @ 80kgs
F @ 85kgs (no drive achieved whatsoever)
1 @ 85kgs (fairly strict)
Whatever.
Front Squat
All reps good, form solid throughout.
Metcon
15min cap:
5 rounds of:
500m row
15 Goblet Squats @ 28kgs kettlebell"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Workout 242, Sunday 13th 10:00am
Warmup
Pull Ups
Hamstring Band Work
Stretching
Dynamic Stretching
Strength
Deadlift
5 @ 100kgs
2 @ 120kgs
5 @ 145kgs
3 @ 165kgs
3 @ 185kgs
Third rep a total dickhead. Ambitious trying that two days after three singles at 95%
Metcon
Row 5k
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."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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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 @ 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"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Workout 244, Tuesday 16th 18:30pm
Warmup
Push Ups
Hollow Holds
Scap Slides
Scap Pull Ups
Batwing Holds
Stretching
Strength
HBBS
5 @ 60kgs
5 x 5 @ 82.5kgs
Pete reckoned they looked decent
Front Squat
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"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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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
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
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."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Workout 246, Sunday 20th 10:00am
Warmup
Chin Ups
Stretching
Strength
HBBS
5 @ 60kgs
5 x 5 @ 85kgs
Front Squat
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"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Workout 247, Tuesday 22nd 17:30pm
Warmup
Pull Ups
Dynamic Stretching
Strength
HBBS
5 @ 60kgs
5 x 5 @ 87.5kgs
These were slightly off, Colm reckons my stance could be narrowed a touch.
Front Squat
Metcon
15 min cap:
7 Rounds of:
10 Ring Rows
10 BurpeesLast edited by LuckyLloyd; 24-04-14, 21:48."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Originally posted by coillcam View PostLloyd, 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"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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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 @ 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"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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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 @ 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
==============================
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."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Workout 250, Saturday 26th 10:00am
Warmup
PVC Pipe Snatch Warm Up
Strength
Strict Press
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
5 @ 60kgs
6 x 3 @ 75kgs
Hmm.
Metcon
7 min ladder:
2, 4, 6, etc of:
Kettlebell Swings @ 24kgs
Dumbell Press @ 20kgs"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Workout 251, Wednesday 30th 18:30pm
Warmup
Push Ups 3 x 8
Dynamic Stretching
Hamstring Band Work
Hip Stretching
Strength
Deadlift
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"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Workout 252, Thursday 1st 18:30pm
Warmup
Pull Ups
Dynamic Stretching
Shoulder Band Work
Scap slides
Strength
BTN Push Press
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"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Workout 253, Saturday 3rd 11:00am
Warmup
Snatch PVC Pipe warmup
Strength
Strict Press
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
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
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."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Workout 254, Sunday 4th 10:00am
Warmup
Hamstring Band work
Stretching
Scap Slides
Strength
HBBS
5 @ 60kgs
3 @ 80kgs
5 x 5 @ 92.5kgs
The best squats in a couple of weeks.
Front Squat
Okay.
Metcon
5 x 5 500m Rows; 90 seconds between each effort
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
StretchingLast edited by LuckyLloyd; 04-05-14, 12:56."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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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 @ 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
Push Ups
Also got the keys tonight to a new place far closer to the gym which should be a big help going forward."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Workout 256, Tuesday 6th 18:30pm
Warmup
Pull Ups
Hollow Holds
Scap Push Ups
Scap Pull Ups
Dynamic Stretching
Strength
HBBS
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
Need to work on keeping my chest up.
Metcon
15 minute cap:
30 - 20 - 10
of
Wall Balls 20#
Burpees
Ab mat sit ups"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Workout 257, Friday 10th 18:30pm
Warmup
Chin Ups
Hollow Holds
Scap Shoulder band work
Stretching
Dynamic Stretching
Strength
HBBS
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"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Originally posted by pgodkin View PostI 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?"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
Comment
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Workout 258, Saturday 10th 11:00am
Warmup
Snatch PVC Pipe warmup
Strength
Strict Press
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 @ 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"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Workout 259, Monday 12th 18:30pm
Warmup
Left / Right plank holds
Dynamic Stretching
Hamstring Band Work
Shoulder Band Work
Scap Slides
Strength
Deadlift
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#"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Workout 260, Tuesday 13th 18:30pm
Warmup
Chin Ups
Dynamic Stretching
Scap Slides
Scap Pull Ups
Strength
Strict Press
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"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Workout 261, Friday 16th 18:30pm
Warmup
Turkish Get Ups
Scap Shoulder band work
Stretching
Dynamic Stretching
Strength
HBBS
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"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Workout 262, Saturday 17th 10:00am
Warmup
Snatch PVC Pipe warmup
Strength
Press
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 @ 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"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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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 @ 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
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.Last edited by LuckyLloyd; 20-05-14, 21:58."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Workout 264, Wednesday 21st 18:30pm
Warmup
Toe Taps
Reverse arches
Dynamic Stretching
Strength
Strict Press
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#"Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Workout 265, Thursday 22nd 18:30pm
Warmup
Left / Right plank holds
Dynamic Stretching
Hamstring Band Work
Glute stretching
Strength
Deadlift
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
Fucking delighted, best session of the week by far."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Originally posted by The C Kid View PostNot 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."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Originally posted by LuckyLloyd View Post€180 per month. Not cheap.
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.
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Originally posted by RasTa View PostI just paid that for 16months with a swimming pool etc. Yours does include personal coaching and a nutrition plan though?
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).
Originally posted by The C Kid View PostYeah, 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."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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Originally posted by LuckyLloyd View PostMy 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).
Probably burning over €1k per annum.
It's also nice having a pool, sauna, steam.Hunter S Thompson 1937-2005 - "When the going gets weird, the weird turn pro"
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Originally posted by RasTa View PostYou 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.
It's expensive. There are much cheaper product combinations out there. Fully aware of same."Worldly wisdom teaches that it is better for reputation to fail conventionally than to succeed unconventionally." - John Maynard Keynes
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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??
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I thought I post the other day about the rule of 5.
Can't see it now.
Originally posted by RasTa View PostYou 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.
Obviously in a bit removed from Irish prices but, I'd be surprised if you multiple weekly sessions for less than 40 euro.
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Originally posted by Mellor View PostI 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.
Most courses/programmes I looked at with anyone who had a decent reputation you're looking at €900+ for a 12 week programme.
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