Tell uncle Dioufy about today's sesh

[hurlock]

i plan on doing one sit up tommorrow dude

[Dioufy]

First training in 3 weeks cos of injury. Gentle as eff today;

timed 20 pull ups - 4 mins 06secs :x

As many pushups in 60secs - 51

5 minute HIIT row, on hardest setting - 1100metres :x

Gentle shoulder press with barbell - 40kgs - 5reps x 3

Bicep curls

['Frilla]

Thats fine for your first day back at training bro.

You cant expect to just comeback and pump the same as you did before you left.

I think thats the worst thing about taking time off the gym/injuries, you have to start from square one all over again..

[Dioufy]

Shit, dudes!!

First day back at training always fills me with dread - the thought of waking up the next day.

Agony!!

So when for a slow arsed mile and half today in 14 mins.

Back at the gym tomorrow.

[Prediction...Pain]

4 x 7 T-Bar Rows 180lbs
5 x 10 Deadlifts 185lbs
5 x 8 Squats 225lbs

Many pullups & chinups

[Dioufy]

First training in 3 weeks cos of injury. Gentle as eff today;

timed 20 pull ups - 4 mins 06secs :x

As many pushups in 60secs - 51

5 minute HIIT row, on hardest setting - 1100metres :x

Gentle shoulder press with barbell - 40kgs - 5reps x 3

Bicep curls

20 pull ups - took 4 secs off.

60secs push ups - 52

bench press

8 mins of HIIT on treadmill

90 secs dumbbell swings - 20kg - 30

DIED

[m1kee50]

3 Mile run, in 40 minutes.

2 rounds skipping

1 round shadow

1 round bag

2 rounds pads

floor work

[EddieShredder]

Dynamic warm up/stretching.

Deads, sets of 3reps of 60kg,70,80,90,95,100,105. In between each set, 3 standing broad jumps.

Then 10sets (max air squats in 10secs, 60 secs rest), then 10 sets (max push ups in 10secs, 60secs rest)

Was a killer.

That was last weeks CrossFit sess... this week was very similar, but a few changes (heavier deads, pull ups instead of broad jumps and longer time/less rest in the conditioning):

Dynamic warm up/stretching.

Deads, sets of 3reps of 60kg,70,80,90,100,105,110x2 In between each set, 10 pull ups

Then 10sets (max air squats in 12secs, 40 secs rest), then 10 sets (max push ups in 12secs, 40secs rest)

[m1kee50]

Jogged 8 miles

[EddieShredder]

12km on the treadmill in an hour, then increased speed by 1km/hr every minute until I nearly died. I got to 18kph, which after running for an hour I was quite pleased with. I like finishing long runs like that...

Not done anything else, as stuck in a hotel with the worlds worst gym... so treadmill was about it.

[m1kee50]

Just got back from Sunday Hell... 6 mile run, 3 miles out, hill sprints (10 10-metre sprints up a 45 degree slope in 90 seconds), 3 miles back.

[Deserter]

Had a week off with just some interval sprints to keep ticking over, but plunged back in yesterday with:

8 rounds of:
20 secs push-press (35kg)
10 secs rest
20 secs jumping alternate lunge
10 secs rest

So basically tabata-style workout for 8 mins and managed 102 push-presses and 114 lunges.

Then did 3x5 overhead squats @50kg and finished off with 'hurricane' sprint intervals. Basically you set the treadmill at 16kph and 10% incline, and then run for 25 seconds. You then come off until your BPM comes back down to 120 before sprinting again - 9 sets of 25 second sprints in total. My BPM was peaking around the 160 mark and was coming back down to 120 in around a minute, though closer to 1 min 15 secs in last couple sets.

[housesecond]

Today I swam 1500m in a cold lake, cycled 38 mile up and down some big hills then ran 8 miles up and down a mountain.

I won't be doing it again.

[Dioufy]

Today I swam 1500m in a cold lake, cycled 38 mile up and down some big hills then ran 8 miles up and down a mountain.

I won't be doing it again.

Pussy. Should've rounded them bad boys off; 1600m swim, 40 mile cycle, 10 mile run.

Juat to reiterate - PUSSY!

[housesecond]

Today I swam 1500m in a cold lake, cycled 38 mile up and down some big hills then ran 8 miles up and down a mountain.

I won't be doing it again.

Pussy. Should've rounded them bad boys off; 1600m swim, 40 mile cycle, 10 mile run.

Juat to reiterate - PUSSY!

You make a fair point.

[EddieShredder]

A. Speed Deadlifts – http://youtu.be/P_M64a_g-5I warm up to your working weight of 60kg in sets of 3. Then set a timer to buzz every 60secs. You’ll be doing 3 Deadlifts @ 60kg each minute as explosively as possible for 10 sets. Focus on good back positioning and leg drive. In the video, Andy is using conventional style but go with Sumo.
B. Good mornings – http://youtu.be/0Ls4pTpgea8 like i showed you last week, put a barbell on your back, keep your back extended and chest up as you sit your hips back, keeping your legs almost straight and then drive the hips through again. The guy is the video uses a wide stance and bends forward more than I’d recommend, but you get the gist.
C. Explosive repeats week 3 – 14s on/30s off x10 for squats and push ups.
D. Finish off with 3 max sets of Chin Ups if you’re still feeling frisky

Followed that with a 5km run.

[NazNaci1]

2hrs solid, outdoor 5-a-side. Not upto what you guys do, still I nearly died and I get to do it again tomorrow

['Frilla]

A. Speed Deadlifts – http://youtu.be/P_M64a_g-5I warm up to your working weight of 60kg in sets of 3. Then set a timer to buzz every 60secs. You’ll be doing 3 Deadlifts @ 60kg each minute as explosively as possible for 10 sets. Focus on good back positioning and leg drive. In the video, Andy is using conventional style but go with Sumo.
B. Good mornings – http://youtu.be/0Ls4pTpgea8 like i showed you last week, put a barbell on your back, keep your back extended and chest up as you sit your hips back, keeping your legs almost straight and then drive the hips through again. The guy is the video uses a wide stance and bends forward more than I’d recommend, but you get the gist.
C. Explosive repeats week 3 – 14s on/30s off x10 for squats and push ups.
D. Finish off with 3 max sets of Chin Ups if you’re still feeling frisky

Followed that with a 5km run.

Sounds tough mate, might give it a crack on the weekend.

[EddieShredder]

Last two days have been bjj for a couple of hours each evening...

Today was:

Deads: 3reps of 60kg/70/80/90/95/100/105/110/110 - each with 5 pull ups in between.

5km Run @ 12km p/hr.

[Deserter]

Last two days have been bjj for a couple of hours each evening...

Today was:

Deads: 3reps of 60kg/70/80/90/95/100/105/110/110 - each with 5 pull ups in between.

5km Run @ 12km p/hr.

Eddie, sounds like a good work-out mate. Out of curiousity, what sort of interval do you have between the 'deads' - bang out 60kg then straight into the pull-ups presumably, but then any rest period before the 70kg etc?

[EddieShredder]

Last two days have been bjj for a couple of hours each evening...

Today was:

Deads: 3reps of 60kg/70/80/90/95/100/105/110/110 - each with 5 pull ups in between.

5km Run @ 12km p/hr.

Eddie, sounds like a good work-out mate. Out of curiousity, what sort of interval do you have between the 'deads' - bang out 60kg then straight into the pull-ups presumably, but then any rest period before the 70kg etc?

Yeah, go straight from the deads into the pull ups, and then 1min rest before the next set

We did a similar one the other week with standing long jumps/broad jumps in between the deads.... that was a killer.

Think I'm going to have a go at the "Fran" on Monday

edit: I mistakenly said Nasty Girls, not Fran. They would be impossible at the moment...

[Deserter]

Last two days have been bjj for a couple of hours each evening...

Today was:

Deads: 3reps of 60kg/70/80/90/95/100/105/110/110 - each with 5 pull ups in between.

5km Run @ 12km p/hr.

Eddie, sounds like a good work-out mate. Out of curiousity, what sort of interval do you have between the 'deads' - bang out 60kg then straight into the pull-ups presumably, but then any rest period before the 70kg etc?

Yeah, go straight from the deads into the pull ups, and then 1min rest before the next set

We did a similar one the other week with standing long jumps/broad jumps in between the deads.... that was a killer.

Think I'm going to have a go at the "Fran" on Monday

edit: I mistakenly said Nasty Girls, not Fran. They would be impossible at the moment...

[EddieShredder]

This was todays crossfit beasting:

1. A. Box Squats off an 18inch box - http://youtu.be/kxBM9vSjRXE 5x5 increasing weight to a technique maximum (once form starts to die and speed slows too much – these should be snappy and powerful)
B. Vertical Jumps for max height 3 reps immediately after each set of squats. The video show a wide stance – just go with standard squat width stance.

2. Ring dips – 10 minutes of practice i.e. repeat sets of reps that don’t go to failure and rest a minute or two between each set. Goal is to practice form not max out. Do bar dips if you can’t get to rings

3. 3 rounds: 1 minute box jumps (18inch box), 1 minute Burpees (no push up), 1 minute Row sprint (for max calories), 1 minute rest.
This is a 3 minute round with 1 minute rest. The clock does NOT stop. When the minute buzzer sounds move immediately to the next exercise. In practice this means that you get a full minute of box jumps and about 50-55 seconds on everything else. Don’t stop the clock whilst you change over.

[Deserter]

This was todays crossfit beasting:

1. A. Box Squats off an 18inch box - http://youtu.be/kxBM9vSjRXE 5x5 increasing weight to a technique maximum (once form starts to die and speed slows too much – these should be snappy and powerful)
B. Vertical Jumps for max height 3 reps immediately after each set of squats. The video show a wide stance – just go with standard squat width stance.

2. Ring dips – 10 minutes of practice i.e. repeat sets of reps that don’t go to failure and rest a minute or two between each set. Goal is to practice form not max out. Do bar dips if you can’t get to rings

3. 3 rounds: 1 minute box jumps (18inch box), 1 minute Burpees (no push up), 1 minute Row sprint (for max calories), 1 minute rest.
This is a 3 minute round with 1 minute rest. The clock does NOT stop. When the minute buzzer sounds move immediately to the next exercise. In practice this means that you get a full minute of box jumps and about 50-55 seconds on everything else. Don’t stop the clock whilst you change over.

Eddie, I do believe you've become a crossfit convert I've just ordered a set of rings for my birthday so I can start to work on ring dips, muscle-ups etc. Bring the pain

[EddieShredder]

This was todays crossfit beasting:

1. A. Box Squats off an 18inch box - http://youtu.be/kxBM9vSjRXE 5x5 increasing weight to a technique maximum (once form starts to die and speed slows too much – these should be snappy and powerful)
B. Vertical Jumps for max height 3 reps immediately after each set of squats. The video show a wide stance – just go with standard squat width stance.

2. Ring dips – 10 minutes of practice i.e. repeat sets of reps that don’t go to failure and rest a minute or two between each set. Goal is to practice form not max out. Do bar dips if you can’t get to rings

3. 3 rounds: 1 minute box jumps (18inch box), 1 minute Burpees (no push up), 1 minute Row sprint (for max calories), 1 minute rest.
This is a 3 minute round with 1 minute rest. The clock does NOT stop. When the minute buzzer sounds move immediately to the next exercise. In practice this means that you get a full minute of box jumps and about 50-55 seconds on everything else. Don’t stop the clock whilst you change over.

Eddie, I do believe you've become a crossfit convert I've just ordered a set of rings for my birthday so I can start to work on ring dips, muscle-ups etc. Bring the pain

I have indeed... it's proving increasingly difficult to fit my new found addiction in around my bjj addiction and work

I'm currently doing friday afternoon sessions at the crossfit gym, and then another session a week myself at the normal gym, as well as BJJ 5 times a week, and a couple of more simple weights/cardio sessions. I think i'm going to have to get more organised and just do crossfit WODs in the mornings, and bjj at night.

Ring Dips are hard as fornicate... i can only manage about 4 until my technique gives out. It's going to be a long time working towards muscleups I feel