Tell uncle Dioufy about today's sesh

[Deserter]

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.

I'm experiencing a similar struggle to be honest mate. I'm doing MMA about five times a week now and then a private lesson of BJJ on top as that's the area I'm weakest in, so squeezing in crossfit workouts in the morning when I can. This morning I did a 20 mins AMRAP (As Many Rounds As Possible):
5 pull-ups
10 press-ups
15 squats
= 1 round

Managed 15 rounds, which is still down on my best of 17, as despite the shoulder being loads better, my pull-ups are nowhere near what they were pre-injury e.g. could do 15 dead-hang pull-ups before the rotator cuff went, whereas I'm still only back up to about 7 dead-hangs at the mo. Just have to be patient

[EddieShredder]

Today I got introduced to burpees, with a push up at the bottom, and a pull up at the top. Quite possibly the most horrendous experience I have ever been put through :x

[Dioufy]

4.1 mile run today - 41 mins. Gym tomorrow.

[m1kee50]

Today I got introduced to burpees, with a push up at the bottom, and a pull up at the top. Quite possibly the most horrendous experience I have ever been put through :x

They are a pudendum to do -- even without the push and pulls.

[EddieShredder]

2hrs Sub Wrestling.

[zojo]

1000 push-ups.

20 sets of 50 before the kids got up in the morning.

[Deserter]

1000 push-ups.

20 sets of 50 before the kids got up in the morning.

So you must have started at 2am then?

[zojo]

I have the day off from work today. Got up at 5:00 and completed the push-ups before the kids got up around 7:00ish

[m1kee50]

3 rounds skipping
2 rounds shadow boxing
15 rounds bags

[m1kee50]

3 rounds skipping
2 rounds shadow
5 rounds bags
5 rounds defense work using pads

[Deadendgeneration]

6x3 pistol squats, with a chair and I'm still crap at them. My balance is all over the place.
10x5 sissy squats with 5kg dumbbells.
5x3 presses 45kg's (After working up to that weight)
5x3 power cleans 55 kg's (After working up to that weight)


2km 8min12
10x100m 1min to run each 100 and rest for the next one (meant about 40-45 seconds rest between each run).
10 x 3 sets of up and down stair runs in the small stand my the athletics track.

[m1kee50]

3 rounds sparring yesterday, I was in such a weird mood, felt like I was fine warming up but the first shot i took i felt like i had no energy at all... ran 2 miles this morning

[EddieShredder]

Explosive Deads, 80kg x 10 x 5, then last set to failure (18)
Ring Dips Practice, Ring Pullups Practice, Ring rows with feet elevated on 24" box.

10kg Med ball rebounds , 20secs max intensity with 10secs rest x 10
Sprints on Rowing Machine, 20secs max intensity with 10 secs rest x10

Pull ups. Ladders to Failure x 3 sets. (reps of 1,2,3,4,5,fail on 6 etc)

[Deserter]

Ring Dips Practice, Ring Pullups Practice, Ring rows with feet elevated on 24" box.

Funnily enough been doing the same thing Eddie as got a set of rings for my birthday (sad life, I know!). Cannot get over how much harder ring dips are than conventional dips - currently only managing 6,5,5,5,4 in terms of five set reps.

Now my shoulder's sorted and I'm injury free for the first time in months I had a go at Crossfit Fran:

21-15-9 reps of

thrusters 40kg
pull-ups

Managed a dismal 9 mins 30secs - thrusters were actually fine, it was the pull-ups that slowed me down. Could do about 17 dead hangs before rotator cuff went and only back up to 10 at the moment. I know I'd do it faster if I did kipping pull-ups, but just don't want to put that sort of excessive strain on the shoulder just yet.

[EddieShredder]

Ring Dips Practice, Ring Pullups Practice, Ring rows with feet elevated on 24" box.

Funnily enough been doing the same thing Eddie as got a set of rings for my birthday (sad life, I know!). Cannot get over how much harder ring dips are than conventional dips - currently only managing 6,5,5,5,4 in terms of five set reps.

Now my shoulder's sorted and I'm injury free for the first time in months I had a go at Crossfit Fran:

21-15-9 reps of

thrusters 40kg
pull-ups

Managed a dismal 9 mins 30secs - thrusters were actually fine, it was the pull-ups that slowed me down. Could do about 17 dead hangs before rotator cuff went and only back up to 10 at the moment. I know I'd do it faster if I did kipping pull-ups, but just don't want to put that sort of excessive strain on the shoulder just yet.

Pull ups are what i really really need to work on too... doing them properly is hard. They'd slow me right down. Just doing 21 would take me the 9mins D

Looks like Cross-Fit is getting upped to twice a week now. A supplements and nutrition shop is going to do all my diet and nutrition for me this wednesday - and I think i'm going to do a 12week challenge with them - just to see how good a shape I can really get in if I apply myself properly, follow a good diet, take nutrition seriously, and train like a beast. Once I've got it all worked out on wednesday, i'll post what the plan is etc - I might even make it a recurring thread or something so I can blog my progress - if only to give me added pressure to stick to it

[Deserter]

Looks like Cross-Fit is getting upped to twice a week now. A supplements and nutrition shop is going to do all my diet and nutrition for me this wednesday - and I think i'm going to do a 12week challenge with them - just to see how good a shape I can really get in if I apply myself properly, follow a good diet, take nutrition seriously, and train like a beast. Once I've got it all worked out on wednesday, i'll post what the plan is etc - I might even make it a recurring thread or something so I can blog my progress - if only to give me added pressure to stick to it

Do it fella - I'd love to read it for one. I'm definitely finding it a challenge trying to balance everything - really working on my BJJ (no-gi) in addition to the regular MMA classes, and have added yoga once a week as an active recovery session, but along with work pressures it's hard to squeeze it all in. Can't complain though as everything's improving... just not as quickly as I'd like

[EddieShredder]

Looks like Cross-Fit is getting upped to twice a week now. A supplements and nutrition shop is going to do all my diet and nutrition for me this wednesday - and I think i'm going to do a 12week challenge with them - just to see how good a shape I can really get in if I apply myself properly, follow a good diet, take nutrition seriously, and train like a beast. Once I've got it all worked out on wednesday, i'll post what the plan is etc - I might even make it a recurring thread or something so I can blog my progress - if only to give me added pressure to stick to it

Do it fella - I'd love to read it for one. I'm definitely finding it a challenge trying to balance everything - really working on my BJJ (no-gi) in addition to the regular MMA classes, and have added yoga once a week as an active recovery session, but along with work pressures it's hard to squeeze it all in. Can't complain though as everything's improving... just not as quickly as I'd like

Alright... I'll get my schedule/diet etc and everyting together and set up a thread for it. Probably be good for me to write it down as well

As for everything improving... if only there were quick fixes. The more I'm training seriously, the more I appreciate the years of effort and dedication it's taken for people at the top to get where they are.

[Deserter]

As for everything improving... if only there were quick fixes. The more I'm training seriously, the more I appreciate the years of effort and dedication it's taken for people at the top to get where they are.

So, so true. My single biggest regret is stopping combat sports at the age of 23. Some of it isn't my fault as when I first moved to Dubai in 99 there weren't any training options apart from traditional martial arts, which I'd become disillusioned with, but I can't help but think about the gap of 15 years and how that's been 'wasted'. For example could have started BJJ when I was working in Bath five years ago and I'd have five years' experience behind me now. Hey ho, them's the breaks - one thing I'm completely sure about now is that I'll be involved in some way, shape or form for the rest of my life, as MMA has reignited a flame that I should never have left die out in the first place.

[Deserter]

Well just managed to nail a PB on Crossfit's 'Cindy' workout. One round comprises:

5 pull-ups
10 press-ups
15 bodyweight/air squats (no bar/weight)

Aim is to do as many rounds as possible in 20 minutes and I managed 19. Next stop is to beat the 20+ barrier... not bad for a 40-year-old

[Dioufy]

After a lower back problem, and a pretty devasting pet bereavement, I went back to the gym for a light session today;

Wednesday 9th November 2011

1 mile run on treadmill - 9.5kph, 1.0 incline
Bench - 40kg x7 - 50kg x5 x3
Bench, closed grip, on the Smith - 40kg x7 - 50kg x5 x3
Press - 30kg x5 - 35kg x5 x3
Romanian deadlift - 2.5kg (each hand) x15 - 5kg x7 - 7.5kg x5
Rope chins - 3/3/3
Press machine - 10kg x10 - 20kg x7 - 25kg x7 - 32kg x5
10 minutes skipping

Been a pussy today, but over the next few visits my strength will return.

[Dioufy]

All different exercises preceded by a VIGEROUS warm-up session. I am like a little petal when it comes to injuries these days.

And I am only 24!!

[Dioufy]

Might also do 40 sit ups, 20 TGU's and 20 press ups before tea if I feel okay.

[EddieShredder]

Rolled for an hour this morning...

Crossfit this afternoon:

Deadlifts:
5 x 70kg
3 x 80kg
1 x 90kg
MaxReps x 95kg (18)

Twisting med-ball rebounds - 10kg ball, 5sets x 10reps each side.

5 x 10ft seated rope climbs

Battle Ropes - 8sets 12secs max effort, 48secs rest.

Ring Dip, Ring Row, Ring Pull Ups and Ring Push up practice.

[EddieShredder]

Strength was deads on an 18" rack, sets of 3 starting at 60kgs, increasing in 10kgs up until max - which for me was 140.



And Cross-Fvcked after the WOD. (Did a 13:23... not great, but it'll do. Was told to aim for sub 15min)

[Deserter]

Quality work sir!

Did Fran again last week and got it down to 8mins exactly - shaved minute and a half off as pull-ups are getting back to where they used to be.