The Miseducation of Jimbo Slice

Hanley

So today's looking like 2,400kcals, 282g protein, 50g carbs, 120g fat.

And I've still 3 meals to go to hit that. FML.

Hanley

<<when you lips touch mine...>>

Warm Up
Whoops

Skillz

Dead Hang Cleans:
50kg 2x3
70kg x3
80kg x3
90kg x3
100kg x1

Power Cleans:
60kg x3
80kg x2
100kg x1
110kg x1
120kg x1
125kg x1 - eh WTF?
127.5 x1 - eh hello!!

MetCon

Deadlifts (double OH):
60kg x5
100kg x5
120kg x5
140kg x5
160kg x6

Prowler suicides (5,10,15m - high handle out, low back):
40kg - 5 trips in 5 minutes

Wellllll.... that was interesting. For anyone following my log, they'll know I've been doing pure CF programming, and working extensively on my extension with moderate weight (dead hang PCs around 80kg) when it comes to cleans and power cleans.

I did some dead hang cleans today as part of the warm up to just drill getting under the bar, and moved onto full power cleans, and then things got freaky. Everything just felt good.... 120 went up SO easily. 125 caught the middle of my neck and left a big bar imprint I pulled it so high. 127.5kg I kinda psyched myself out on but got it and decided to end on a high note.

My all time PR is 130kg... that came when I was 10kg heavier, significantly stronger and training weightlifting 4-6x per week with the sole goal of getting better at it. Something i've been doing has certainly been working. Happy out.

Surprised with my grip strength too on the double OH pulls. Felt it pulling at my ribs so cut it thee instead of flipping my grip and moving up.

I got my prowler today, so of course there was nothing to do but test it out. I LOVE IT. If anyone wants one, get in contact.



Also, I read something yesterday about post activation potentiation and now that I'm thinking about it, maybe I did that with the dead hang cleans before the powers.... Or maybe all the tekkers work just helped.

Kcals for the day - 2,600, 289g protein, 54g carbs, 136g fat

Hanley

Moral of the story??

Eating less than 50g of carbs daily, using pure CrossFit programming, learning how to refine your power clean technique using medicine ball cleans and a long sleeve BJJ rashguard on the day you got your prowler = power clean PRs (in bodyweight terms)

Barry.Oglesby

Okay I'll bite. I've been talking around this for a week and you haven't bitten. I don't like to criticise too much but here we go.

With your shoulder history, a lot on general Crossfit programming is contraindicated. You're my athlete and I'd prefer to see you on the mat than in rehab.So explain to the gallery in less than 4 bullet points what you're doing to prevent further shoulder complications with reference to your pathology.

Hanley

Barry.Oglesby wrote: »

Okay I'll bite. I've been talking around this for a week and you haven't bitten. I don't like to criticise too much but here we go.

With your shoulder history, a lot on general Crossfit programming is contraindicated. You're my athlete and I'd prefer to see you on the mat than in rehab.So explain to the gallery in less than 4 bullet points what you're doing to prevent further shoulder complications with reference to your pathology.

Aww… you DO care.

I’ve tried to program stuff so that I’m not doing anything that I know aggravates my shoulder. You’ll see that I noted earlier how I’ve had to adjust things already to take account of it.

What I’m NOT doing (ie stuff that I know hurts my shoulder and causes problems - ironically, it's a big part of CFs normal programing!):
-snatches
-jerks/most overhead work
-kipping pull ups

What I AM doing, that I believe should help (but am open to suggestions to improve):
-scaps slides & scap pull ups (basically all the IP stuff)
-maintaining active shoulder (ie surpressed scap) when doing pull ups
-I want to reintroduce some of the hand walking stuff with my feet suspended in rings too

Have you seen anything as part of the programming you think would increase my chance of a shoulder injury? (serious Q, cos I don’t want to be injured again)

Back on the mats next week, REALLY cannot wait.

Barry.Oglesby

So if I was you I would avoid:
-Dips, on rings or otherwise
-Upright rowing
-High rep cleans or power cleans

And I would do loads and loads of horizontal rowing. I see a lot of cleaning and dipping and not very much horizontal rowing in your recent past. Just saying.

Hanley

Barry.Oglesby wrote: »

So if I was you I would avoid:
-Dips, on rings or otherwise
-Upright rowing
-High rep cleans or power cleans

And I would do loads and loads of horizontal rowing. I see a lot of cleaning and dipping and not very much horizontal rowing in your recent past. Just saying.

Why dips? (I really like them!!!!)

Upright row - would never go near anyway

High rep cleans - what do you class as high rep, and does loading become a factor too?? Like 60kg x10 better or worse than 80kg x8 (or don't do either)? And why? (something to do with rhomboid fatigue etc ala Poliquin?)

And yah.... you kinda got me on the horizontal rowing bit actually. I've got rings now tho, so can last them up and get some done!!!

Barry.Oglesby

On phone so real quick-
Dips are generally contraindicated for people with shoulder pathology. Generally being the operative word. Not saying you'll defo have a problem, just that I'd stay away.
High rep cleans because they appear in cf met cons a lot. Unless your tekkers are spotsers onners then you're going to be high pulling. When you're fatigued someone like you will high pull.

There ya go. I can expand more but my phone tekkers isn't good.

Hanley

Barry.Oglesby wrote: »

On phone so real quick-
Dips are generally contraindicated for people with shoulder pathology. Generally being the operative word. Not saying you'll defo have a problem, just that I'd stay away.
High rep cleans because they appear in cf met cons a lot. Unless your tekkers are spotsers onners then you're going to be high pulling. When you're fatigued someone like you will high pull.

There ya go. I can expand more but my phone tekkers isn't good.

Fair points no doubt. I didn' think of the cleans in the context of high pulls and internally rotated shoulders!

Hanley

<<Na na na na na...>>

Warm Up
4 rounds of:
Inverted ring rows x10
Cossack squats x20
Wall slides x10
Quad walk x5 e/s

Skillz
Dead Hang Cleans:
50kg 2x3
70kg 2x3

Cleans:
70kg 2x2
80kg x2
90kg 5x2

MetCon:
5 rounds for time of:
10 ring push ups
30 air squats
TIME: 6m 1s - terrible

Other
3 rounds of:
Inverted ring rows x12
Knee taps to platform x5 e/s
One leg/one hand SLDL x10 e/s w/12.5kg DB

Ehhh... now that I think about it. That workout was brutal. I didn't want to train, so probably good that I got it done anyway.

The warm up/down was dedicated to Barry. The ring rows, false gripped, rotating externally as they touched my chest was a savage feel for my itty bitty back muscles.

The clean tekkers was grand. Will get the camera out for em next time to look at extension. Wasn't bothered pushing the weight because my recent PR shows there may be more efficient ways to do it!!!

Metcon was absolutely sh*t. I'm starting to think I'm half ass'n them. The lactate tolerance in my legs is non-existent. I think I'm going to introduce more high rep air squat work because it's seriously not funny. Maybe tabata squats once a week or something. My memory of Ultimate MMA Conditioning is sketchy, but I think Joel Jamieson would say I need more HICT as my legs are better at glycolytic than oxidative energy demands. Must have a look.

The "prehab" circuit at the end was cool. DELIGHTED with my new rings. Thank you to the relevant people (I'm afraid to say their name here in case I get accused of shilling, AGAIN)

Hanley

Oh and feeding....

2,600kcal, 305g protein, 55g carbs, 128g fat.... And right now I'm frickin' STARVING.

Hanley

<<I gotta feeling...>>

Warm Up - 3 rounds of:
inverted ring row x10
cossack squat x20
wall slides x10
quad walk x5 e/s
single leg lateral hop and land x5 e/s

MetCon - 12 minute AMRAP
Med ball cleans x10
20m run
17.5kg DB thruster x10
20m run
SCORE: 6.5 rounds

Other:
Inverted Ring Rows:
4x12

Quick workout... off out tonight to eh... carb up...?? I'll probably still end up under 2,700kcal cos I ate less today to allow for it, and will adjust the energy balance equation by adding in additional NEPA via shufflin'

More inverted ring rows at Barry's behest. Will probably include them in all warm ups going forward.

The lateral hops are part of a Mike Boyle ACL injury prevention program that I'm doing for no reason other than to try and prepare my knees a bit for my return to BJJ. I'm doing other single leg work in anticipation too.

MetCon was nasty enough. Legs and lungs hurt equally. I dont even know if I'm making progress. Doesn't feel like it.

And then some more rows.

Off to Cork tomorrow so will probably hit some Tabata squats down there as my MetCon. And funnily enough I'm down there the following weekend, so will do it again. And then I'm bringing em to Limerick the NEXT Saturday for the GPC world champs.

TABATA SQUAT ROAD TRIP!

Hanley

<<Everybody get up...>>

Warm Up
knee taps
side lunge
wall slides
cossack squat
hamstring walk
quad walk
wall squat

MetCon(s?)

10 minute AMRAP:
24kg KB swing x15
15m prowler push (no weight, high handles)
16kg KB swing x8
15m prowler push (no weight low handles)

10 rounds for time:
Prowler Suicides - 5, 10 and 15m, high handles out and low back, no weight
Time - 13.5 minutes


Out with Burkey this morning for some training and my first "official" prowler session. Found a spot for it. Not 100% perfect, but serviceable enough.

First work block wasn't too bad.... Second was alright as well tbh. Just wanted to get some longer duration work in today. Ground was slippy enough so traction for weighted work wasn't great, hence unweighted and push faster!!

CFI later for a spot of coaching.

Hanley

<<baby when the lights go out....>>

Warm Up
Talking to Will and stuff

Skillz
Dead Hang Cleans:
50kg 3x3
70kg 3x3

MetCon
5 rounds, NOT for time...
Power clean w/ 90kg x3
Box Jump to 32 inch box x5

Good session. Wanted to just do something a bit different. Didn't time the rounds on the metcon and didn't try to reverse the box jump immediately. Just hit one, landed, reset and went again.

Very powerful session.

Hanley

<<If you've got the feeling...>>

Warm Up
3 rounds of:
Inverted Ring Rows x10
Cossack squat x20
Wall slides x10
Quad walk w/ hamstring walk x5 e/s
Lateral hop and land x5 e/s

Skillz
Muscle up transitions:
5x2 - there were really slick

Dead Hang Clean:
50kg 2x3
70kg 2x3

Power Clean:
70kg x2
90kg x2
100kg x2
110kg 2x2

MetCon - 5 rounds for time:
Pendlay row w/ 50kg x10
Ring push ups x12
Air squat x15
TIME: 5m 51s

Other:
Single leg "speed skater" squats to platform:
3x8

Single leg DB DL:
15kg DB 3x10

Inverted ring rows:
2x15, 1x12

Hip flexor stretching x lots


I dunno what's going on with my sessions. Really feels like I'm half assin' the metcons. I don't know if I'm picking things that are too easy, or just not going for long enough but I got thru todays without too much hassle.

The muscle up practice was awesome. Super strict from dead hang to the bottom of the dip - false grip was working REALLY well.

False gripped all my rows today... pretty odd feeling but I THINK it may work out better, dunno yet tho!

Everything else - mneh!

Hanley

Also - dropped kcals to 2,400 daily for the next couple of weeks to account for decreased NEAT, BMR and TEF levels. SERIOUSLY f*cking starving right now. I've a spiced chicken fillet and 2 eggs left for the day... delightful.

Hanley

<<So no one could find us>>

Warm Up
Eddie Rockets Double Cheezy Chicken Burger for time

Skillzz
Front Squat:
60kg x5
80kg x5
100kg x5
120kg 3x5

MetCon
100 burpees for time - 5min 59sec

... an hours worth of coaching ...

Skillzz
Strict Muscle Up transition (dead hang to bottom of dip):
3x5

Double Unders:
1x3 - PR, fo' serious

That was a surprising session. I originally planned to do 100 burpees for time cos I knew I'd be tight for time cos I was going shopping and for dinner after work and before training, but I managed to manipulate the space time continuum enough to make everything work for me.

Front squats were alright. Like, they were f*cking hard, but they were alright. My everything is weak, I don't know what specifically is weakest, but I'd say glutes.

Kinda obliged to do the 100 burpees since it was on my FB, even tho I REALLY didn't want to. Previous time was 7m 28s like 12-18 months ago when I would have considered myself in pretty good shape. I was utterly astounded to do it in 5m 59s today. Like... to the point where I can't believe it and am now doubting if I counted correctly.

Tore thru 25 in < 45 seconds, literally bouncing up off the floor. Took at 5-10 second breather and was fairly consistent then for the rest of it so I guess I probably did do it right. DEFINITELY can go faster on them tho. Like with burpees there's literally no reason to not keep going, but I took breaks. So mega-bent. Anyway, I'm sure it'll get tackled again at some point.

Also - Kalsu, I'm thinking about it again now.

Muscle up transitions were slick. Very strict, but super solid too. Wonder if I coulda finished them all out!

Oh yeah and double under PR - f*cking right. First time trying them in forever. My speed, agility, accuracy, coordination and balance have obviously improved via non-direct means.

Hanley

<<In Rome they get crazy...>>

Warm Up - 3 rounds of:
Inverted Ring Rows x12
Cossack squat x20
Scap slides x10
Quad walk x5 e/s

Skillzz
Thrusters:
50kg x5
60kg x5
70kg 3x5
80kg x1
90kg x1
100kg x0, x1 - easy

MetCon
Cindy's Ring - AMRAP 20min, 5 pull ups, 10 push ups, 15 squats:
20 rounds in 19m 30s

Happy enough out with that. My ring rows are getting better.

Thrusters had one of those "aha" moments today. I was hitting reps more more powerfully when I concentrated on throacic extension and not getting pulled forward. I missed the 100 like 3-4 inches above my head, and as I missed it I could feel where it was - way out in front. Took it again, concentrated on keeping more upright on the way down and it popped thru easy. But FML they got very hard very quick!! Tore thru 8 rounds in under 6 minutes no bother, and it was all downhill from there. The rings got slippy, my biceps got fried etc etc...

Off to cork tomorrow evening, will possibly bring Tabata squats on the road!

Da Za

Tabata Front Squats?? Do it

Hanley

Da Za wrote: »

Tabata Front Squats?? Do it

Air squats are more than enough, trust me!

token

Da Za wrote: »

Tabata Front Squats?? Do it

Tabata front squats are brutal, my legs were f*cked for a few days afterwards the couple of times I did it.

Barry.Oglesby

Dan John says Tabata front squats are the secret to fat loss. I say everytime I had a fighter do them they wound up sore, hating me and still fat.

Hanley

<<She's into...>>

Warm Up
Cossack squats and foam rolling

Skillzz
Thrusters:
40kg x5
60kg x5
80kg x2
90kg x1
95kg 3x1
80kg 2x3
65kg 2x5

MetCon
5 rounds - on the minute, every minute:
burpees x5
60kg thrusters x5

MOAR skillzz
Muscle up transitions - 15 reps

Grand old workout. Thrusters were solid.

The 5 round WOD was pretty tough... and only 1/4 of Kalsu. Maybe I've bitten off more than I can chew!!

Also, everyone like http://www.facebook.com/jameshanley.ie

The full jameshanley.ie webpage isn't far away either!

Hanley

<<bam...bam...bammm...>>

Warm up
hahahaha

Skillzz
Dead Hang Power Cleans:
60kg 8x3

Cleans:
60kg 3x3

Thrusters:
40kg x5
60kg x5
80kg x1
95kg x1
80kg x5
65kg x10

MetCon
Baaaaahahahah

I'm f*cking exhausted. Life is continually getting in the way. My site is taking up all of my time outside of work, training's being squeezed in here and there and coaching is taking up whatever little time I have left. I love it tho.

Hard our first re-test in CFI tonight... I'll have to work out averages but one girl added 20% to her squat (to hit 1.2x bodyweight) and 45% to her DL (for 1.45x bodyweight) in 6 weeks. Deighted with that. CAn't wait to collate everyones numbers and look back on the vids.

Hanley

<<....I don't need you>>

Warm Up - 3 rounds
Inverted ring rows x12
Cossack squat x20
Wall slides x10
Quad walk x5 e/s
Lateral hop and land x5 e/s

Skillzz
Dead Hang Cleans:
20kg 3x2
60kg 3x2

Cleans:
60kg x2
80kg 2x2
90kg 2x2

Thrusters:
40kg x5
60kg x5
70kg x5
80kg 2x5

MetCon - 5 rounds for time
Handstand push ups x5
Air squats x30
TIME: 6m 55s

Other
Inverted ring rows:
3x15

Single leg speed skater squat to platform:
3x10

Single leg DL:
15kg DB x10
17.5kg DB x10
20kg DB x10

Singe leg box jump:
3x5

Good workout, up until all the single leg stuff. Definitely too much volume. My knees are frickin' sore now. Stupid.

Cleans were pretty snazzy, thrusters were solid.

The metcon was alright, amazed how badly my legs fatigued tho. Pumped to bits after it tho, more veins than a pro-BB.

Been sitting on the lay-z-boy for the last 2 hours trying to put stuff together for my site. Had to redo all the menu options to allows for a drop down menu in the PT section. Damn near broke my heart.

G86

Hanley wrote: »

<<....I don't need you>>

Warm Up - 3 rounds

Lateral hop and land x5 e/s
.

My google investigations have led me to....

..this?!

https://www.youtube.com/watch?v=QFR_9xtkq1I

Hanley

G86 wrote: »

My google investigations have led me to....

..this?!

https://www.youtube.com/watch?v=QFR_9xtkq1I

Close... See below, except it's done laterally. Just trying to work on some knee stability and injury proofing myself ahead of my impending BJJ return.

https://www.youtube.com/watch?v=1rPaFstHptA

token

Hanley wrote: »

Close... See below, except it's done laterally.

Busted you are no longer doing CF RX'd. Crossfitters don't move laterally!

Hanley

<<Spinning around...>>

Warm Up - 3 rounds
Inverted ring row x12
Cossack squats x20
Wall slides x12
Quad walk x5 e/s

Skillzz
Dead Hang Cleans:
60kg 2x2
80kg 3x2

Power Cleans (in my Saucony runners, on Lillis' platform):
60kg x2
80kg x1
90kg x1
100kg x1
110kg x1
115kg 2x0, x1
120kg x1

Bench:
60kg 2x3
80kg x3
90kg x1
100kg x1
110kg x1
115kg x1
120kg x1

MetCon
C2 Intervals:
150m x10 w/ 30 second recovery, all < 29 seconds

Down in Limerick for the weeked for the GPC world champs. Trained down in UL w/ Drifter. Daz sat on the bike for 45 minutes wrapped in plastic trying to be less fat.

Good session... didn't know I was going to UL so didn't have my adistars w/ me. Power cleaned 120kg anyway. Not before I grew some balls after missing the 115's badly

Benching was grand... 120 was tough enough but got thru it.

The 150 intervals on the C2 were grand. Tough and I pulled em faster than ever before. But not the worst.

Daz is at 110.8kg, should make it fine tomorrow. Drifter benched 110kg at 80.

Hanley

<<Look at some ocean...>>

Warm Up
Coaching since 7am at the GPC world champs in Limerick - well done to Gymfreak and _Joe_

"MetCon" - ha
3km run, 16m 27s, average HR 169bpm, 5m 03s /km pace

Feeling dog rough at this stage. Was up til after 2am. DaZa was cutting weight so the room was like a sauna and couldn't sleep. Ended up working on my site most of the night. Tossed and turned all night, got up before 7am to grab breakfast and help gymfreak get ready to compete (she'd a good day, but I'll let her tell the story)

Rushing around all day so I figured since my NEAT levels were so high, I could afford to have some extra food... ANYWAY...

Run was grand. Pace wasn't too bad, happy to hold my HR that high for such a sustained period of time relatively drama free. My km splits aren't great, but they're moving the right direction.

I'll get some HSPUs in later. Not much planned for the rest of the day. Might go out for dinner later or something. Anyone bored in Limerick?!