The Balancing Act

Darrenon91

Didn't feel too up for the gym last night but went anyways. The 5 o clock coffee kinda got me through.

Back Squat
8*60kg - 5*80kg then 5*3 * 100kg.
Felt good.

WOD
8 rft
10 ABMAT sit ups
10 Hand release burpess
TIME: 9.30

Nasty enough workout. Groin is a bit sore today will assess it later.

Darrenon91

Double a double session last night.

First class was weightlifting.
Power Snatch
5*40kg - 4*45kg - 3*50kg - 2*55kg and went on to miss 60kg 4 times

Power clean
5*70kg - 4*75kg - 3*80kg - 2*85kg and I lost count how many times I missed 90kg. Not great.

Then worked on pull ups:
7,6,5 is my best attempt at 3*8 at the moment.

Weighligting complex EMOM
Power clean - High Hang power clean - 2 push press
55kg

WOD:
10 Pull Ups
15 Power Cleans 50kg
4 DB Push Press 20kg each arm
TIME: 7.18

SO MANY power cleans. Sore today.

Darrenon91

Darrenon91 wrote: »

WOD 2: ANNIE
50 - 40 - 30 - 20 - 10
ABMAT Sit ups
Double Unders
TIME: 11.24

Did this again last night. Did it in 8.59. Still not happy with it. Defo want it sub 7 mins. I did it at the end of session so was fairly wrecked but no excuses really.

Darrenon91

Did a good session last night again. Can really feel my strength coming along.

Deadlift.
8*2 Explosive
90kg + band which adds 40kg. Really enjoyed this.

WOD:
8 Rounds of 250m on the Ski Erg 1:1 rest.
Times as follows in seconds - 56-54-49(figured out how to use it :pac:)-51-53-54-56-57.

Gonna take a day or two rest. Groin and shoulder are a little sore.

Darrenon91

Took the weekend to rest. Groin stil isn't great. Gonna train tonight see if I can loosen it out.

Darrenon91

Good to get back at it last night. Did a lot of mobility and felt quite better straight away.

Tempo Back Squats 3-1-1
1*8 * 82.5kg and 2*6 * 85kg.
These were tough but great for building power.

WOD:
50 Air Squats Buy in
6 Rounds:
8 Push Ups
8 AMKBS 24lbs
50 Air Squats Buy out
TIME: 6.59
Not great - took an age on the air squats. Need to focus on my stamina for the next few weeks.

Skill work:
5*5 Toes to Bar.
Double unders 5*30
Both coming along nicely

Darrenon91

Good session again last night.

Bench
1*8*70kg - 4*6*80kg - 1*8*70kg

Deadlift 5*3 @80%
This was 152.5kg for me. Felt strong in these. Need to use my lats more when pulling. I sometimes forgot to take he tension out of the bar before I pull also which leads to terrible form. Something to work on.

WOD;
3 rft
400m Row
15 Overhead Squats
TIME: 11.30

Im just not good at the O/H squats. I really need to practise these. I also did the row instead of a run as my groin is still a little sore when running.

Looks like I wont be trainin for a few days so groin should heal up fully. Will work on mobility and get back at it on Monday.

Darrenon91

Was looking forward to the session last night.

Ive changed working hours now so should be able to get a lot more done in the evenings.

Front Squats:
5*5 @ 80kg - Didn't Feel great if Im honest. Havent done them in a while.

Strict Press:
5*5 @ 55kg. Felt Easy. Should have upped the weight.

Back Squat:
8*2 Explosive @95kg - Felt Strong here. Glutes began to burn.

WOD: 8 mins
400m
Max wall Balls
400m
You had to leave enough time to get the second run done. Really liked this, a bit of thinking needed.
WALL BALLS: 75

Good night sleep aswel.

Darrenon91

Was feeling pretty sore after Monday but I love weightlifting class.

Did a long warm up with lots of stretching. I feel I really need to loosen up for snatch work.

High Hang/Hang/Full Snatch 3 Movements = 1 rep
2*40kg
2*45kg
2*50kg

Snatch Pulls
5*2 @55kg

Then 5 sets of 2 Snatch Grip Press + 2 O/H Squats
40kg - 42.5kg - 45kg - 50kg - 55kg

Sore today but im gonna train tonight. Between now and then I plan to eat and eat lots.

Darrenon91

Good session again last week. Enjoying this week.

3*5 L sits negatives. These are tough. Need practice.

Tempo Deadlift (1,1,3)
3*8
110kg Touch and go. Felt strong in the first couple of these. I tired quite quickly during the reps though. Prob don't do high reps deadlifts enough.

WOD
21-1-9
AMKBS 28lbs
ABMAT Sit ups
TIME 2.50

Tabata Box Jumps
Score is your lowest reps - 8 for me.

60kg Sled Push 1 min on -1 min off - 3 rounds

Incline Bench
4*4 @75kg

Gonna rest tonight.

Darrenon91

Missed a few days so did a good session last night.

Started with 5*5 30 Inch Box jumps. Easy for me.

Back Squats 3*3 @85%
110kg - these felt heavy. Got it done though.

WOD - Baseline - Original Crossfit WOD.
500m Row
40 Air Squats
30 ABMAT Sit ups
20 Push Ups
10 Pull Ups
TIME: 4.24 - Not good.

Bench - 82.5kg 5*5. Felt good here. Will increase again next week.

WOD 2 - DT - 60kg
12 Deadlifts
9 High Hang Power Cleans
6 Push Jerks
5 RFT: 17.24 ( regretted this immediately :pac:)

Gonna train tonight.

Darrenon91

Did another good session last night. Sleep and diet is good these days.

First was weighlifting class.

Clean Complex. High hang, Hang, Full Squat Clean.
10 singles @70kg
Felt strong here. Would like to max my clean soon enough.

Clean Pulls
3*80kg - 3*85kg*2 - 3*90kg

Push/ Jerk Complex: 3 Push Press + 1 Jerk = 1 movement.
1*50kg - 1*60kg - 1*70kg - 1*75kg - Happy with this

3*5 Pull ups +4kg

WOD was death by burpees + AMKBS Swings
Got to round 11
Jesus I hate burpees.

May rest tonight will call it later.

Darrenon91

Trained last week. Might be the last session this week we will see.

Bench
5*5 @ 85kg. Feeling really good here. Gonna keep increasing.

WOD - 8 min AMRAP
1 DB Snatch each arm and 10 Double Unders
2 DB Snatch each arm and 20 DU's
..and so forth

Got the 7 Snatches e/a and 25 DU's. Gassed out fast again.

Worked on Kipping pull ups and Butterfly pull ups for an hour or so after that. The butterfly pull ups are so efficient but very difficult to do. Practice practice and more practice I suppose

Darrenon91

Didn't train all weekend so got a good session in yesterday.

Front Squats
5*5 @85kg - Felt ok here.

Strict Press
4*4 @60kg
First 3 sets were solid. 4th was a disaster but got it done.

Back Squats
3*6 @ 91.5kg (70%) Tempo 3111
Didn't feel great here but again I battled through it.

WOD
3 mins max Wall Balls : 62
1 min rest
3 mins max burpees : 40
1 min rest
3 mins max box jumps : 51
Exactly what I needed. Conditioning still needs work. Strength is coming along nicely.

Have a wedding this weekend so will aim to train every day until then.

Darrenon91

Did another long session last night. I know the weekend is going to be heavy so I feel like I need to.

Weightlifting class is slowly becoming my favourite as I start to get my head around these lifts.

Task one was to build up to a heavy single snatch balance. Managed to get to 60kg. My PR snatch is current 52.5kg only but I feel like I can better that soon.

Then 3rm Front Squat.
Hit 105kg for 3. Delighted with that. Could have went a little heavier im sure.

Then an EMOM - 10 mins
2 power cleans and power jerks @70kg. Felt strong here.

WOD: 5 RFT:
10 Ring Dips
25 ABMAT Sit Ups
45 Double Unders
TIME: 16.07

Great session. Ring dips are extremely difficult. I have decent technique with the kip though so that worked well.

Darrenon91

Was tempted to rest last night but decided against it in the end mainly because of my love for deadlifts.

Deadlift 3*3 @ 165kg
Felt good here. No real problem getting these done. Prob wont be testing again this year but 200kg isn't far off im sure.

WOD - HELEN.
3 RFT
400m Run
21 AMKBS
12 Pull ups
TIME 9.57
Cut 11 Second off previous time. Legs were beat after the deadlifts really.

Need to try HELEN while fresh. A 9.30 would be doable.

Alf Veedersane

Darrenon91 wrote: »

WOD - HELEN.
3 RFT
400m Run
21 AMKBS
12 Pull ups
TIME 9.57
Cut 11 Second off previous time. Legs were beat after the deadlifts really.

Need to try HELEN while fresh. A 9.30 would be doable.

I always wondered about WODs with a run involved - I presume it's on a treadmill?

Darrenon91

Alf Veedersane wrote: »

I always wondered about WODs with a run involved - I presume it's on a treadmill?

Nope we actually run around the industrial estate. We have markings so we know the distances. Obviously run half way and then back so you end up back in the gym.

Alf Veedersane

Darrenon91 wrote: »

Nope we actually run around the industrial estate. We have markings so we know the distances. Obviously run half way and then back so you end up back in the gym.

I did think that was a possibility but I wasn't sure how practicable it would be for all CF boxes. I used live near one and I don't think doing the run outside was feasible - crossing roads - but maybe it was.

Darrenon91

Alf Veedersane wrote: »

I did think that was a possibility but I wasn't sure how practicable it would be for all CF boxes. I used live near one and I don't think doing the run outside was feasible - crossing roads - but maybe it was.

Ya im sure its not applicable for all boxes but mine is located ideally. All footpath and never busy in the evenings. Im sure the ones in town have difficulty incorporating runs into their WODS. I know one box uses 20m shuttle runs as they cant really run outside.

Darrenon91

Was good to get back into after the long long weekend. Actually ate well and rested a lot of Monday so was really fresh surprisingly.

8*2 Back Squats @90kg
These felt easy and I can feel the power building here.

Max of the day hang clean. Previous PR - 95 kg.
Hit 90kg with such ease. Said id try 96kg for new PR - easy. Stuck 100kg on the bar and that came up easy aswel. So delighted with that. If I had more time I would have hit 105kg.

Then Max of the day Jerk.
1 @70kg - 1@ 80kg - 1@ 90kg - left it at that. Technique here isn't great.

3*5 Jerks @ 60kg working on technique and speed.

3*5 weighted pull ups with 4kg only.

Good session. Will train again tonight.

Darrenon91

Shoulders were pretty beat up after weightlifting but I got through last night ok.

Deadlifts
130kg * 3 * 6 (tempo 1 1 3 1)
Felt ok here. Really burns the quads with this tempo.

Bench
2*5 @80KG - 1*5 @85KG - 1*5 @87.5KG - 1*5 @90kg.
A new unspotted 5rm (if that's even a thing :pac:)

WOD:
8 min AMRAP
8 DB SNatch each arm 25kg
8 Box Jump Overs
ROUNDS: 5 + 8 snatches.

I also hit my long term goal of 100 double unders in a minute. Happy days.

May rest tonight will see later.

ninamc

So jealous of the double-unders...

Darrenon91 wrote: »

Shoulders were pretty beat up after weightlifting but I got through last night ok.

Deadlifts
130kg * 3 * 6 (tempo 1 1 3 1)
Felt ok here. Really burns the quads with this tempo.

Bench
2*5 @80KG - 1*5 @85KG - 1*5 @87.5KG - 1*5 @90kg.
A new unspotted 5rm (if that's even a thing :pac:)

WOD:
8 min AMRAP
8 DB SNatch each arm 25kg
8 Box Jump Overs
ROUNDS: 5 + 8 snatches.

I also hit my long term goal of 100 double unders in a minute. Happy days.

May rest tonight will see later.

Darrenon91

ninamc wrote: »

So jealous of the double-unders...

You will get the hang of it soon I think Im overachieving with them anyways as many of the coaches and others in there are wondering how Ive picked them up so fast. To be honest I don't know what clicked.

Darrenon91

Good to get back at it after a few days. Gonna try and train as much as possible over the xmas period but Im not gonna put myself under any pressure. Few friends home from abroad so if it doesn't work into my plans then so be it.

Last night was solid.

Front Squats
90kg * 5*5
This is my heaviest as 5*5 so happy with that.

Back Squat:
3 @110kg - 2 @112.5kg - 1 @ 122.5kg
That's 95% of my max and I hit it with relative ease. I feel a PR coming along.

WOD:
10 Front rack Lunges Each Leg 50kg
10 Toes2Bar
TIME: 8.17
My legs literally could not go faster.

Weightlifting tonight so looking forward to that.

Darrenon91

Really solid session again last night. Weightlifting class is extremely enjoyable.

First task was to build up to a max of the day Power Snatch + 2 O/H Squats.
1 @40kg - 1 @45kg - 1 @50kg - 1 @55kg and 1 @60kg
That's the heaviest Ive snatched and overhead squatted. Defo getting stronger here.

Then max Power Clean and Front Squat.
Previous PR was 95kg for the power clean. Hit 95kg with relative ease last night but hurt my thumb in doing so left that at that.

1 and 1/4 Squats
First time doing these. Great for building power and confidence at the bottom.
Hit 100kg here easy enough. Legs were fairly beat then.

WOD - 5 RFT
15 cal row
15 Wall balls
20 ABMAT Sit Ups
TIME: 8.30

Will train tonight. To what intensity yet I am not sure but lets see.

Darrenon91

Trained last night and enjoyed it I must say.

Weighed in at 107.2kg before I worked out. That's the heaviest ive been in months, maybe ever. I have been eating clean but haven't been counting calories. Eating when Im hungry so to speak. I didn't think I was anywhere near that. Ima keep going with the flow until January at least and see where I am at then.

Deadlifts
6*2 @155kg Explosive.
Felt good here. Prob gonna test after xmas - before new year. The 200kg will be so close I reckon. If I hit it ill try post it here even though I haven't a clue how.:pac:

WOD - 8 Min AMRAP
3 Wall Walks
10 Deadlifts @110kg
30 Double Unders
ROUNDS: 3
Sweaty and heavy.

Tonight.... I rest.

Darrenon91

Been off for the weekend but I did get a session in Friday which I forgot to post.

Strict Press
3*3 @60kg
Felt ok here. Shoulders are always beat from this crossfit craic. :pac:

WOD
50 AMKBS
50 Pull Ups
50 Cal row
TIME: 8.02
Ripped my hand half way through the pull ups so had to do singles which slowed me down considerably. Prob should have stopped judging by the state of my hand now but adrenaline....

Hand is sore but will train tonight.

Darrenon91

Was wrecked heading to the gym last night don't really know why. Not a lot going on in work so maybe the boredom took it out of me.

Back Squat
3*5 @95kg With slow tempo.
Felt good here.

Retested the Baseline WOD
500m Row
40 Air Squats
30 Sit ups
20 Push ups
10 Pull Ups
Managed to add time to my previous one which is very disappointing but just wasn't feeling it last night.

This might be my last month as a crossfitter as I try and figure out what way GAA is gonna work this year. If I can balance the two I certainly will.

Darrenon91

Really didn't train at all over the xmas. A few runs here and there and did one weighlifting session which went as follows.

Back Squat
6*2 @110kg
Felt ok here.

Snatch - work up to max of the day. Previous PR 52.5kg
1 @40kg - 1 @50kg - 1 @55kg - 3 Misses @60kg before I sorted my sh*t out - 1 @60kg - 1 @62.5kg and 1 @65kg.
So unbelievably happy with that. Once I concentrated and set myself properly the lifts started coming with ease.

Was on hols for the last few days so I am gonna search for a new gym for the first few months of the year and see how this coincides with the football as I have made the decision to transfer to a Dublin club.

Im either gonna go back to RAW or go to Flyfit baggot street. Any advice or other recommendations for a D2 gym?