The Balancing Act

Darrenon91

Alf Veedersane wrote: »

There's no victory as sweet as the one that wins you bragging rights

I absolutely agree. He is planning he's revenge already I'm sure.

ninamc

When is the comp? And how is your football season over already? Our camogie season is running til November this year, very late

Darrenon91 wrote: »

Oh and I signed up for my first crossfit comp. Its a paired competition in crossfit Tipperary.

Whether I am ready or not who knows but there is only one way of finding out.

Alf Veedersane

ninamc wrote: »

When is the comp? And how is your football season over already? Our camogie season is running til November this year, very late

The season isn't over, per se. His club's involvement in it is.

The final is always in mid October. It's only heading for the knockouts yet.

Darrenon91

ninamc wrote: »

When is the comp? And how is your football season over already? Our camogie season is running til November this year, very late

As Alf said my clubs involvement in it is over. Didn't make the latter stages or the league or the championship. Not one for excuses but we lost seven starters from last years county final to emigration or retirement. Just a bad year.

Comp is in two weeks (sept 12th). I have seen the standards for the comp and I should be ok for the most part. I know I am gonna be a nervous wreck that day though.

Darrenon91

Was feeling sluggish after work but dragged myself to the gym.

Started with mobility and 3* 1min planks. I am now up to 3 * 1min +20kg plate which I am happy about.

We also started a new squat cycle. Wendler 5 3 1 - Using 90% of 1rm to start.
warm up 57.5 * 2 * 8
5*77.5kg - 5*87.5kg - 97.5kg. Sluggish throughout. :mad:

WOD:
21-18-15-9-6
20lbs Wall Balls
24kg AMKBS
TIME: 6.51

That was a well below par session.

Alf Veedersane

Darrenon91 wrote: »

Was feeling sluggish after work but dragged myself to the gym.

Started with mobility and 3* 1min planks. I am now up to 3 * 1min +20kg plate which I am happy about.

We also started a new squat cycle. Wendler 5 3 1 - Using 90% of 1rm to start.
warm up 57.5 * 2 * 8
5*77.5kg - 5*87.5kg - 97.5kg. Sluggish throughout. :mad:

WOD:
21-18-15-9-6
20lbs Wall Balls
24kg AMKBS
TIME: 6.51

That was a well below par session.

Better than the session you wouldn't have done if you'd gone home and had a lie-down!

Darrenon91

Alf Veedersane wrote: »

Better than the session you wouldn't have done if you'd gone home and had a lie-down!

This is true. Definitely happy I went. Every day cant be a good day.

Darrenon91

Was feeling a lot better last night after taking Tuesday off. As mentioned we have started a squat cycle and last night we started the deadlift cycle also working off wendlers 5 3 1.

Deadlift:
2*8 85kg - 5*110kg - 5*127.5kg - 5*145kg
I feel like there is not a lot of volume in this but I'm hoping it works for me. Anyone got any advice on this? Should I be doing extra?

WOD 1:
5 power cleans - 5 burpees
10 power cleans - 10 burpees
15 power cleans - 15 burpees
20 power cleans - 20 burpees
TIME: 7.54

Need to get stronger on the power cleans. Tinkering with the idea of upping my calorie intake and bulking a bit but I think I am already above the weight I should be for crossfit.

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

Terrible time due to DU efficiency but when I get these going properly im going to make this workout my B***H. :pac:

Darrenon91

Been a real sluggish week for me. Not sleeping well really has a bad effect on your training. Well at least Im training I suppose.

Strength was front squat 5*5:
5*50kg - 50*70kg - 5*77.5kg - 5*82.5kg - 5*87.5kg.
Should have went heavier but just wasn't feeling it.

Being doing a lot of core/midline work and I can really see the difference which is a positive.

WOD:
400m Run
40 O/H Plate Lunges 20kg (alternate legs)
400m
TIME 4.53.
Happy I broke the 5 mins. Short and snappy.

Alf Veedersane

Sleep literally influences pretty much every aspect of health. I know it's often mentioned as key in sports performance but it's probably the one thing that gets squeezed the most when you're time poor.

Good podcast on it here where Danny Lennon interviews Dan Pardi.

Darrenon91

Alf Veedersane wrote: »

Sleep literally influences pretty much every aspect of health. I know it's often mentioned as key in sports performance but it's probably the one thing that gets squeezed the most when you're time poor.

Good podcast on it here where Danny Lennon interviews Dan Pardi.

Thanks Alf I will have a listen asap. My sleep is usually fairly solid I don't even know why it hasn't been right this week. Hopefully I can get that fresh feeling back over the weekend.

Big fan of Danny Lennon. Has worked wonders for a friend of mine.

Darrenon91

Took Friday off mainly because I needed to.

Got that freshness back on Saturday so hit the gym. Didn't do the class as such just worked on some stuff for a little over an hour. Lots of mobility and midline work followed by..

WOD 1:
10 Bench Press - 10 pull ups (70kg Bench)
9 Bench Press - 10 pull ups
8 Bench Press - 10 pull ups
All the way to 1 Bench Press - 10 pull ups
TIME: 16;23

Arguably the toughest wod ive done to date. Shoulders and chest were so pumped after.

WOD 2:
21-15-9
Ski Row Cals
Double Unders
TIME; 4.23
First time doing a wod on the ski row. Tougher than it looks.

AND... new PB of unbroker DU's - 16

Big week for me leading up to my first comp. Workouts got released yesterday so gonna work on the little things regarding each movements. WOD 2 of the event is max power clean which I am not too confident about but lets see.

Darrenon91

Shoulders were still a bit sore last night but decided to head to the gym anyways. Kinda don't wanna miss any of the squat cycle days.

Strength was back squat wendlers 531
2*8*60kg - 3*82.5kg (70%) - 3*92.5kg (80%) - 4*102.5kg (90%)

WOD was Karen - a soul destroying wod.
150 walls balls 25lbs
TIME:10.14

As mentioned I am worried about the power cleans this weekend so stayed on and worked on these. I have the strength but technique is off. Going to work on this today and tomorrow.

As I sit here I would be happy to hit 80/85 this weekend.

Darrenon91

Went to weightlifting class last night and it just went all wrong. Forearms, lats, shoulders were all ridiculously tight and I just couldn't loosen them out.

Worked up to a 45kg snatch but it didn't feel right, id fail miserably, then land one and the inconsistency nearly drove me out the door.
Then 5 singles at 40kg.

Practiced the cleans. These were a little better. My 1rm is 75kg atm and I worked up to 70kg, but again felt off.
Then 5 singles at 65kg.

Practiced the comp wods last night and Im now quietly confident of not making a show of myself.

For anyone interested..
WOD1 is 10 mins AMRAP (35kg - one partner working at a time)
2 mins front squat
2 mins shoulder to overhead
2 mins thrusters
1 min break
1 mins front squat
1 mins shoulder to overhead
1 mins thrusters
Reps: 305. Would be happy with the 300+ on the day.

Darrenon91

Last session last night before the comp. Feeling a bit sore today but I will do a lot of mobility + stretching today and tomorrow and should be good.

Started with some glute raises.
3*8 40kg

Strength was deadlift (wendler 531)
2*8*85kg - 3*120kg - 3*135kg - 3*155kg
That felt heavy. My five rep max is 150kg so still happy.

WOD:
1000m run
1000 row
100 DU's
TIME: 11.22
Again the DU's took me as long at the row and run. I am progressing well with these though.

Don't know if ill be posting here again until Monday. I might post my comp workout times and overall feeling on sat night if I get the chance.

Darrenon91

Didn't get a chance to post here Saturday, due to absolute exhaustion really. haha

Had an unreal day down in Crossfit Tipperary. Well run event. Personally I believed I performed as well as I could have. We finished 13th out of 26th teams.

WOD 1 didn't go to plan. We ran out of steam fairly fast. Could have been nerves but no excuses really. Expected reps 300, REPS - 255. Sitting in 21st after this WOD.

Second wod was 3 mins to find a max power clean and then
4 rft:
30 Power cleans 50kg
30 box jump overs.
I was so happy with my power cleans. Posted the other day id be happy with 85kg. I blew 95kg out of the park. If I had more time I believe I would have hit the 100kg.

WOD was extremely tough. 8 min time cap. We completed 16 box jumps of the 4th round. Only 2 teams finished. We moved up to 12th after this.

Last wod was a chipper.
90 Russian KB swings
70 up downs
50 air squats
30 deadlifts at 75kg.
TIME 7.47

Overall I am happy. Havent had time to reflect really. Was fairly beat up yeaterday in my shoulders and hips. Gonna go to the gym to and see if I can loosen up. Don't know if I will train yet but lets see.

Alf Veedersane

Darrenon91 wrote: »

Last wod was a chipper.

I was thinking 'curry chips for time'.

Disappointed.

Darrenon91

Alf Veedersane wrote: »

I was thinking 'curry chips for time'.

Disappointed.

By the time the last WOD came around that's all that was on my mind.

ninamc

Sounds like a great day, well done

Darrenon91

Back at it last night. Felt fresh again following the weekend so did a double class.

First was weightlifting. We always do an extended warm up for this class.

First task was to build up to a max snatch balance. For anyone that doesn't know this is where you have the bar on your back and while pressing the bar up you attempt to land under the bar in the bottom squat snatch position.
Worked up to 40kg.

Second task was to build up to a max BTN (Behind the Neck) split jerk.
We were told to either work on our clean grip or snatch grip. I chose snatch as I feel I am very weak in the top position here.
Worked up to 50kg.

3*8 20kg Sots press.

Second class strength was Pull Ups.
3*8 Scapular Activation.
5*2 Pull Ups + 20lbs

WOD - 20 min AMRAP:
250m Row
25 Burpees
25 Box Jumps 24'
25 Alternating Lunges
ROUNDS: 3 + 6 Burpees of the 4th round.

Long, tough slog. Good session, awesome sleep.

Darrenon91

Wednesday is deadlift day. And I LOVE deadlift day.

Started off with some one legged deadlifts with the KB to get warm.
3*3 20kg KB

Then Deadlift:
2*8 * 85kg - 5 * 127.5kg - 3 * 145kg - 2*155kg
The 155 didn't feel too good but the lower weights are feeling a lot easier. I am now touching and going on the 5 reps are 127.5 which I haven't been able to do before.

WOD:
200 single unders buy in.
8 Db Snatch each arm 25kg
10 pull ups
200 single unders buy out.
TIME 9.49. - Bang Average really.

Ive decided to cut some weight and see where that leaves me. I feel I am bit too heavy at the moment. Im currently 103.6kg. Aim is to get down to 101kg and see from there.

Darrenon91

Trained Friday before I headed home for the weekend.

Strength was a press complex. Strict Press - Push Press - Jerk Press.
3 mins to work up to a heavy weight and then an 8 min EMOM.
I worked up to 50kg and this got tough.

WOD involved burpees which always sucks.
10 Deadlifts 80kg - 1 bar over burpee
9 Deadlifts - 2 bar over burpees
Down to 1 deadlift - 10 bar over burpees.
TIME: 6.55 - Delighted to break 7 mins.

Then I did a test on recovery that the RX lads had done the previous night.
1000m row
5 mins rest
1000m row

First 1k was 3.10. Aim to get second 1k as close as possible to judge recovery ability. My second 1k was 3.21. Pretty happy with that.

Played a soccer game yesterday at home. Lost on penos. Random enough but I always try and play when Im home and the GAA is over. Hips are so today.

Darrenon91

Soccer game really wrecked my hips. 90 mins + Extra time is not good.

Anyways hit the gym last night and did an extended warm up and felt pretty good. This week is a deload week on the squat and deadlift cycles.
2*8 * 65kg - 5*60kg - 5*65kg - 5*75kg

WOD:
Death by hand release target burpees.
Min 1 = 1 burpee and so forth.
Finished round of 13 Burpees and got 9 of the 14th. Total 100 burpees.

A soul destroying workout.

Heading to Manchester for the weekend so I will prob train tues, wed, thurs.

Darrenon91

Did a double session last night. First class was weighlifting.

First task was to bulid up to a heavy clean and jerk. Ive misplaced my wrist straps which really affected my ability to do these. Wrists and forearms got quite sore quite fast. Worked up to 70kg.
Then 6*2 @ 60kg

Then -10 min EMOM:
Power Clean - 2 Front Squats - Power Jerk (1 Movement)
60kg for first 7 mins
65kg for last 3 mins.

Then we worked on pull ups in the second class. 5*2 weighted.
My shoulder seized up on the 3rd set. Cant quite explain what happened. Loosed up later on - not 100% today.

WOD: 16 min AMRAP
200 Single Unders
25 ABMAT sit ups
15 Power cleans
ROUNDS: 3 + 187 Skips.

Feeling sore today. Not sure about tonight.

Darrenon91

So last night didn't go as planned. went to do a class and ended up doing the qualifiers for the 'Filthy 150' which I think is the biggest team event in Ireland at the mo. My gym are entering a team so why not.

2 really difficult wods.

WOD1 15 min total:
Part A 1-6 mins
15-12-9
Wall Balls
Calorie ROW
TIME: 3.11

Part B 6-10mins *meaning I had a 3 min rest.
12-9-6
Thrusters 42.5kg
Pull Ups
TIME: 3.33

Part C 10-15mins
9 Thrusters @50kg
9 Chest to Bars
6 thursters @60kg
6 Bar muscle ups
3 Thrusters @70kg
3 Ring Muscle Ups
Got the chest to bars finished.

I am not able to do muscle ups yet and even if I had been I was in no shape to attempt one come the end of that. Will post WOD2 in a new reply.

Ps. Anyone here going to the event?

Darrenon91

WOD2 16 min AMRAP.
10 C+J 40kg
7 Bar over burpees
9 C+J 45kg
7 Bar over burpees
8 C+J 50kg
7 Box Jumps
7 C+J 55kg
7 Box Jumps
6 C+J 60kg
7 Toes to Bar
5 C+J 65kg
7 Toes to Bar
4 C+J 70kg (This is where it ended for me)
7 HSPU's
3 C+J 75kg
7 HSPU's
2 C+J 80kg
7 Chest to Bar
1 C+J 85kg
7 Chest to Bar

Ive only seen 1 lad finish it. Terribly difficult wod. I had time but just cant do the HSPU's yet

ninamc

Darrenon91 wrote: »

So last night didn't go as planned. went to do a class and ended up doing the qualifiers for the 'Filthy 150' which I think is the biggest team event in Ireland at the mo. My gym are entering a team so why not.

2 really difficult wods.


Ps. Anyone here going to the event?

Might get a spectators ticket and go for a few hours. Our gym is putting in 3 teams I think. Would like to go support them.

Darrenon91

ninamc wrote: »

Might get a spectators ticket and go for a few hours. Our gym is putting in 3 teams I think. Would like to go support them.

Ya I don't think I will make any of the teams from our gym but Im defo gonna go support if I can. Tickets aren't that expensive for a full day event.

Darrenon91

The weekend off from training was well needed. Soreness was all gone and felt good going to training last night.

Back Squat:
2*8 * 65kg - 5*75kg - 5*85kg - 8* 92.5kg
Felt really good. Not heavy by any means but just felt strong.

Wod 1:
21-18-15-9-6
Box Jumps 24'
AMKBS
TIME 6.46

Wod 2 (felt I needed to do a bit more)
4 RFT
500m Row
15 Pull Ups
TIME: 14.26

Good session.:)

Darrenon91

Good session again last night.

Weightlifting session was all snatch. I'm finally happy with my technique at 35kg which is relatively light I know but the snatch is so technical its insane.

5*2 Snatch Balance 35kg
5*2 Hang Snatch 35kg

Then scaled version of ISABEL
20 Full Squat Snatches @ 35kg for time.
TIME: 6.30.

Then after I did JACKIE
JACKIE is a workout that is required in our gym to move on to the next programme.(not that I see that happening any time soon, I just wanted to try it) Sub 10 min is the requirement.
1000m Row
50 Thrusters @ 20kg
30 Pull ups
TIME: 8.36 :)

A good week so far.