Tell uncle Dioufy about today's sesh

[Dioufy]

Took your advice, Deserter.

10 minutes Cindy.

A paultry 5 rounds. Better than 6 in 20 I guess.

[Deserter]

Took your advice, Deserter.

10 minutes Cindy.

A paultry 5 rounds. Better than 6 in 20 I guess.

Exactly mate - that's good progress so don't be too hard on yourself.

[EddieShredder]

I think I'm goign to do a half-murph on Sunday morning, just to get a time to work off... My Crossfit boss says anything over 15 Cindy's is pretty good going in 20mins. He also says a Murph is a fvcker, because you're not just doing "Cindy's" for 20mins... you're doing it for 20rds, then the runs before and after too.

My workouts today:

60mins BJJ (30mins drills, 30mins sparring) at lunch

Crossfit:

5x8 70kg Explosive Deads

10mins AMRAP
10 Dumbbell Snatch Right Arm 10kg
10 Dumbbell Snatch Left Arm 10kg
10 Pushups.

^^^ Looks easy... I thought it would be a piece of piss. I did 8.5rds in 10mins I think I was fvcked from rolling for an hour before crossfit, but even so, was surprised how hard this was. I'm convinced i'll do much more though if I haven't trained and have eaten/fuelled up properly - will be doing this one again in the next week to feel better about myself

Pull Ups in Ladders - 3 sets to max.
L-Sit Rope Climbs, 10ft, 5 climbs.

[zojo]

Lateral raises with 10 lbs. dumbbells - 1 minute
pushups on a wobble board - 1 minute
squats with a body bar 12 lbs. 1 minute
bending an old school spring - 1 minute
curls with a kettlebell 35lbs. - 1 minute
bent over rows with a 45lbs. plate - 1 minute

0 break between each set
2 minute break after each session of the six exercises
4 sessions of the above list.

[EddieShredder]

Deads 10 x 8 x 80kg
3 x 21 x 20kg KB Swings
3 x 10(each arm) x 10kg KB Snatch
6 x 5 Pull Ups
10 x 20 Press Ups
5 x 10 Dips

5km Run.

[Deadendgeneration]

15km's in 1hr17.
20 minutes of skipping

[jonoevansla]

Had another crack at Cindy last night. Did 18 rounds (5pull ups, 10 push ups, 15 squats) in 20 mins. Two more rounds than last weeks attempt.

[EddieShredder]

Had another crack at Cindy last night. Did 18 rounds (5pull ups, 10 push ups, 15 squats) in 20 mins. Two more rounds than last weeks attempt.

Cracking effort

[Deserter]

Had another crack at Cindy last night. Did 18 rounds (5pull ups, 10 push ups, 15 squats) in 20 mins. Two more rounds than last weeks attempt.

Cracking effort

x2 - you're getting a bit too close to me for comfort

[jonoevansla]

Cheers fellas.

Keep looking over your shoulder Deserter!

[Dioufy]

Cindy - 9 rounds in 15 minutes.

[EddieShredder]

Hard sparring, 6min rounds 1min rest - rotating between 3 of us, so 12mins on, 6 off etc. With two brown belts. Got my ass handed to me. Was awesome.

[Dioufy]

All day at work today so may whack out an easy 4-miler later.

Gotta love running in the dark!

[EddieShredder]

Rest day. Much needed. By ageing body is failing me

[Deserter]

Rest day. Much needed. By ageing body is failing me

Wait till you get to my age
Did MMA last night but ended up sparring 'hands-only' i.e. boxing. That's my base (albeit from 17 years ago), but was depressing how much my speed and form has deteriorated. Comfortably handled both opponents, but they wouldn't have put a glove on me in the past and this time I got tagged on a couple of occasions. In my defence, I do think it's almost harder on occasion sparring with guys who lack experience as their rhythm and timing are all over the place and so they can throw you, if you see what I mean?

[EddieShredder]

Yeah, know what you mean... sometimes it can be frustrating with beginners, as they just don't move/counter/respond correctly.

Big day tomorrow, rolling at lunch, crossfit in afternoon, rolling/hard sparring in the evening.

[dberry]

Yeah, know what you mean... sometimes it can be frustrating with beginners, as they just don't move/counter/respond correctly.

Big day tomorrow, rolling at lunch, crossfit in afternoon, rolling/hard sparring in the evening.

It's that way with Muay Thai and boxing as well, some times beginners can be very dangerous.

[Deserter]

Big day tomorrow, rolling at lunch, crossfit in afternoon, rolling/hard sparring in the evening.

Be careful not to over-train fella, that sounds an awful lot. Presumably you've got the day off work as well?

[EddieShredder]

Big day tomorrow, rolling at lunch, crossfit in afternoon, rolling/hard sparring in the evening.

Be careful not to over-train fella, that sounds an awful lot. Presumably you've got the day off work as well?

I've worked this morning.... Only a light roll at lunchtime, just with a couple of the lads competing - helping them move a bit and sweat off a few lbs. Crossfit will kill me, and then I'll get smashed at sparring in the evening. I like rolling/sparring when my body is tired... makes you have to focus on technique, because you have no strength left to play with

[Deserter]

Well I was hung-over today so just done some skill-work:

5 sets of strict dead-hang wide-grip pull-ups
5 sets of ring dips
3 sets of ring push-ups (with feet elevated on bench)
3 sets of ring 'superman' (extending arms out to work core stability with feet on bench)

Then practised handstands - can manage about three seconds before I lose balance but I'll get there!

[EddieShredder]

Deads off 6 inch rack. Explosive sets of 3, from 70 up in 10kgs to 140.
Pull ups (Dead hang) 3x10, 4x5.

Good day today... have never done that volume of pull ups before, and 140 is the biggest weight i've lifted too D

Finshed off with some technique... ring dips, raised ring rows, rope climbs.

No Cardio as have a bit of a chest infection... Eugh.

[EddieShredder]

Just busting out some cheeky 1 arm pull ups

[Deserter]

Just busting out some cheeky 1 arm pull ups

Muppet!

[Dioufy]

Just did Cindy - 10 in 15 minutes. Getting there.

[Deserter]

Just did Cindy - 10 in 15 minutes. Getting there.

Good work