The Miseducation of Jimbo Slice

Hanley · 14-01-2010 01:32AM

Parsley wrote: »

.....this would make you one of the best rowers in the country!

OMG I got that so wrong it's unbelievable. You shoulda guessed from my sub 2 minute split times, I actually meant 7 mins 50 seconds!!

Gimme a few weeks and I'll be doing it.

What are the best guys hitting for 500m on the C2?? I like chasing people

itsallaboutheL wrote: »

https://www.youtube.com/watch?v=k8F3UE9qFsg

Absolute tune!! Always makes me think of Portugal!!

https://www.youtube.com/watch?v=KxdskI3uV3A

Parsley · 14-01-2010 02:46AM

Hanley wrote: »

OMG I got that so wrong it's unbelievable. You shoulda guessed from my sub 2 minute split times, I actually meant 7 mins 50 seconds!!

Gimme a few weeks and I'll be doing it.

What are the best guys hitting for 500m on the C2?? I like chasing people

i assumed as much!! 500m i wouldn't be too sure, 2k is the standard competition distance... I'll look into it tho, would be interesting. I'm starting doing more training on the c2 lately as well!

itsallaboutheL · 14-01-2010 02:52AM

Hanley wrote: »

Absolute tune!! Always makes me think of Portugal!!

https://www.youtube.com/watch?v=KxdskI3uV3A

I was gonna post the acapella one!

Hanley · 14-01-2010 08:45PM

100 double unders - practice

50 double unders for time - 3 mins 38 seconds

Total double unders: 150

My nemesis. Gonna lash the hell outta these cos I'm not letting them get me again at the CF Invitational. And yes, I'll be recording every single double under between now and then. I'd like to do at least 1,500 to 2,000.

token · 14-01-2010 09:51PM

Hey Hanley. Don't go too nuts on the double unders. It can be rough on the joints, high impact and all that jazz. I tried getting up to 2 minutes continous double unders over Christmas (failed miserably, 38 seconds). I then went for a run one day and my shins/knees were shagged. I'm a bit of a wuss though and have **** recovery abilities so I'm sure you'll be fine

Hanley · 15-01-2010 12:59AM

token wrote: »

Hey Hanley. Don't go too nuts on the double unders. It can be rough on the joints, high impact and all that jazz. I tried getting up to 2 minutes continous double unders over Christmas (failed miserably, 38 seconds). I then went for a run one day and my shins/knees were shagged. I'm a bit of a wuss though and have **** recovery abilities so I'm sure you'll be fine

Thanks man, I'm actuely aware of it. The last time I skipped seriously, I tried 1,000 for time and gave myself a serious case of shin splints!! I'd say I'll be ok with the 50-70 per day tho hopefully.

You're a bit of a beast on them aren't ya?? How long did it take to start stringing them together?

token · 15-01-2010 12:30PM

When double unders came up at the first invitational I had never done them before and wasn't able to them. About a week later I decided to practice them and after about 5 minutes I was getting a few set's of 10 together. I had learned how to skip when I did Karate as a kid though so it wasn't that great a leap to start getting DU's. You'll get them with practice I reckon, once it clicks it clicks.

My one prediction for the invitational is that the snatch is going to appear in some shape or form

Hanley · 15-01-2010 07:44PM

token wrote: »

When double unders came up at the first invitational I had never done them before and wasn't able to them. About a week later I decided to practice them and after about 5 minutes I was getting a few set's of 10 together. I had learned how to skip when I did Karate as a kid though so it wasn't that great a leap to start getting DU's. You'll get them with practice I reckon, once it clicks it clicks.

I wouldn't be all that surprised if they didn't show up at this one to be honest!!

My one prediction for the invitational is that the snatch is going to appear in some shape or form

I've been thinking that for the last couple of weeks to be honest, notice how it's making an apperance in my log, especially considering how everyone seems to be hitting OH squats and Colm and Will have been working on the O-lifts. It also happens to be my weakest strength lift, so it REALLY wouldn't surprise me to see it, knowing my luck.

I'd LOVE something like; 21/15/9 squats w/100kg and pull ups. Can't see it happening tho!

Hanley · 15-01-2010 10:18PM

Forging Elite Fitness

Power Snatch:
40kg x3
50kg x2
60kg x2
65kg 3x2

Pulldown Abs:
Stack x10
Stack +20kg 2x10, 1x8

5 rounds for time of;
5 presses w/ 60kg
10 dips on parallel bars
15 25kg 'bell swings
24 lunge steps w/ 20kg over plate overhead
TIME: 13 minute 52 seconds - FML!

Nice little workout. Snatches are all over the place. Some good, most bad. It's weird, I'll hit a crisp one and it'll be really easy, and thne a bad one and it's sh!te!!

THe pulldown abs were decently strong so happy there.

The metcon was f-ugly. Didn't go all out because I won't recover from them if I do, so kept a bit in reserve. Still absolutely gassed at the end. I'd say it was 90% effort.

Hanley · 16-01-2010 04:18PM

Playing in Crossfit Ireland's new gym.

WOD:
3 deadlifts w/ 140kg
6 dumbbell push presses w/ 20kg (3 per arm)
9 sit ups
7 rounds for time - 3 minutes 55 seconds

Bat Wings:
2.5kg plate 4x5 w/ 10 sec isometric hold on each weight

Smolov Pull Ups (week 1, day 3):
bodyweight +10kg 7x5

Made a visit to Colm, Will and Tom up in the new Crossfit Ireland gym today. It's a really nice set up. Floor space is absolutely MASSIVE and there's huge scope for the place. The split level made me think a bit of the old CFHQ gym, it should be cool that there's like a cheering/abuse section upstairs for the inivitational!! They even have a roller door - 100% Crossfit. I still think it needs a pull up bar across it to complete the CFHQ feel.

The WOD was fun... nice and easy really. I might have gone a bit light on it, but I was more concerned with cycling thru it quicker because I was quite fatigued from yesterday's 14 minutes of pain. The hardest part of the workout was trying to get thru the lifts efficiently. I don't think there's a huge amount of scope for time reduction on it because I was moving quickly thru-out. Might get under 3.30 if I pushed hard.

Had a chat w/ Will about scap stability and all that jazz and he showed me a couple of tips and tricks he picked up from Dan John - Press outs and bat wings. I could actually feel my left scap sliding all over the place witht the press outs, and that's the one that's been giving me trouble recently, so I'll probably be doing more of them!! The bat wings were funky as hell, I created near instaneous DOMS in my rhomboids from them.

Smolov pull ups were a bit mneh today. They were hard and my shoulder didn't enoy it!!

Inspector Coptoor · 17-01-2010 03:16PM

yeah, the Bat Wings are class.
I was the guinea pig for them at the Dan John Seminar.

the press outs are really good too.

Hanley · 17-01-2010 04:50PM

Marthon session...

Power Snatches:
40kg 2x2
50kg x2
60kg 3x2
65kg x1
68kg x1
70kg x1

Sumo Pulls:
70kg x3
80kg x3
110kg x3
140kg x3
170kg x1
190kg x1
215kg x1

Box squats w/ bands (no belt):
60kg x3
80kg x2
100kg 10x2

2 Board Press:
60kg x3
80kg x3
100kg x3
120kg x3
130kg x3
140kg 2x3

Smolov Pulls Ups - Week 1, Day 4:
bodyweight +12.5kg 10x3

Pressouts:
20kg kettlebell 3x12

Bat Wings:
2.5kg plates - 4x5 w/ 10 second pause per rep

Fair bit done today.... Absolutely no desire to do anything cardio related either. I've done 6 in the past 7 days so I needed a bit of a rest. Probably do some light intensity cardio tomorrow, maybe a tabata session followed by a 3k row.

Snatches were good today, don't really know what I was doing differently tho, so that's annoying. But they were a lot more solid, much crisper and the catch was sharper. I worked on getting under the bar a bit more and will progressively try to catch lower and lower over the next couple of weeks.

Sumo pulls were grand. I REALLY need to have a system for my DL training for the next while cos I'm totally crapping out on them at the moment.

2 board press was pretty good. I'll check my log after this post and see what I was 2 boarding when I hit my 210kg bench. I don't think it was much more than that tho.

Smolov pull ups were easy today, much better extenstion than previous days.

Pressouts and bat wings to try and make my shoulders work. Here's hoping!

Hanley · 17-01-2010 05:56PM

Here's a vid;

Power Snatch:
60kg x2
65kg x1
68kg x1
70kg x1

Box squats w/ green band - no belt:
100kg x2 (10th set)

https://www.youtube.com/watch?v=KiAkRoprKD8

jayoo · 18-01-2010 03:10AM

Damn those power snatches are brill, its an impressive lift.

Just wondering if you had any link to the Bat Wings and the Press Outs. Have done a search on youtube but not actually sure what im looking for.

Also is it ok to foam roll on a solid object. I have been using the cylinderical part of a balance board, which is solid and today I tried using a solid medicine ball = SORE

Thanks for any info:)

Hanley · 18-01-2010 11:10PM

jayoo wrote: »

Damn those power snatches are brill, its an impressive lift.

Just wondering if you had any link to the Bat Wings and the Press Outs. Have done a search on youtube but not actually sure what im looking for.

Also is it ok to foam roll on a solid object. I have been using the cylinderical part of a balance board, which is solid and today I tried using a solid medicine ball = SORE

Thanks for any info:)

Gonna have to let someone explain the bat wings, talk nice to Colm O'Reilly and he might film some for ya. Will does a really good job of explaining them. I won't even try.

Pressouts are as they sound. There's like a 1/4 ROM military press, lower the bar slighty, bend in the elbows and press back up and finish by shrugging your shoulders to your ears.

AFAIK it's ok to foam roll on solid objects, if you can stand the pain. I use a baseball or rolling pin from time to time. Not my area of expertise at all tho I'm afraid!!

Hanley · 18-01-2010 11:19PM

It's been 8 days since I ate chocolate...

Power Snatch:
40kg x2
50kg x2
60kg x2
70kg x1
72.5kg x1
75kg 5x1

Power Cleans:
60kg x3
80kg x3
90kg x3
100kg x3
110kg x1

METCON:
10 Thrusters w/ 45kg & 5 burpees - 10 rounds for time
Time: 13 minutes 35 seconds

Pressouts:
20kg x12
30kg x12
40kg 3x12

Power snatches are coming along well. Posted a vid on t-nation yesterday and got some good tips, best one being to get my knees back. It's that slingshot position Dan John talks about and Will from CF was describing to me on Saturday. Makes a big difference. I think I might be making a breakthru on that lift. Here's hoping!!

Catch wasn't as solid as I'd like, but I was using a 29mm gym bar w/ bolt ends, so if you could think of the worst bar for snatching, that'd be it. I was struggling to hook it, and didn't snap the rotation around as smoothly as I'd like at all.

Power cleans sucked - cos of the problems above. There's NO flex in the bar either, so catching it is really uncomfortable. I caught the 110kg on my neck and it nearly pulled my face off it was so harsh.

The metcon was fugly. 100 thrusters and 50 burpees... Tout le craic. Still... it's what I need to do. Again, it was 90% effort. Not going to push anything all out between now and the Invitational because it'll impact my recovery too badly. I'm happy enoguh that there's still a really good training effect from it tho. I'll take it easy and do something Tabata tomorrow and row 3k.

Pressouts hurt my traps in such a nice way. The combo of them and the power snatches will leave me in bits tomorrow I'd say.

token · 18-01-2010 11:20PM

jayoo wrote:

Also is it ok to foam roll on a solid object.

Hanley wrote:

AFAIK it's ok to foam roll on solid objects, if you can stand the pain

Will has some solid piping the same thickness as a foam roller up at CFI. Does the job better I think and doesn't get wore out over time. But yeah if you are sore don't go near the thing. It's literally torture in that instance.

Hanley · 18-01-2010 11:43PM

4th single w/ 75kg

https://www.youtube.com/watch?v=zAxYmJTW2IY

And WOOT... my log's broken 100k views

podge57 · 19-01-2010 01:27AM

soooo... 2012 olympics, or are you gonna hold off until 2016?

Parsley · 19-01-2010 03:36PM

Hanley wrote: »

4th single w/ 75kg

https://www.youtube.com/watch?v=zAxYmJTW2IY

And WOOT... my log's broken 100k views

the still frame that shows up there is fooking mint!

rubadub · 19-01-2010 03:48PM

Parsley wrote: »

the still frame that shows up there is fooking mint!

+1 looks like you are going to lash it through the roof, reminds me of an ironmind poster showing kettlebell height throws in a strongman comp (strongwoman!)

Is there another name for those batwings, google doesn't even show much, shows this log near the top actually.

Inspector Coptoor · 19-01-2010 06:15PM

rubadub wrote: »

Is there another name for those batwings, google doesn't even show much, shows this log near the top actually.

there could be another name for the bat wings but thats what Dan John called them.

lie face down on a bench with two KBs, DBs, plates.

let the plates hang down in line with your shoulders

pull the plates/KBs/DBs up your arm pits and try to work it so that your thumbs are in your armpit.

do 5-6 sets of 10-15 sec iso holds

Hanley · 19-01-2010 09:54PM

<<Throwing weights about>>

Power Snatch:
40kg x3
50kg x2
60kg x2
65kg 3x2

Smolov Pull Ups - Week 2, Day 1:
bodyweight + 7.5kg 4x9

Pulldown Abs:
stack + 20kg 3x10

C2 Rower:
3,000m in 11 minutes 25 seconds
(2,000m in 7 minutes 34 seconds)

Bat Wings:
2.5kg plates 3x5 w/ 10 second holds

Good solid workout - done and dusted in under an hour. Was trying to keep my weight more on my mid foot for the power snatches cos I've a tendency to rock onto my heels. Keeping the weight more evenly distributed made things a lot more fluid and smooth.

Pull ups were stronger this week. Hopefully they'll continue to progress solidly!!

Pulldown abs are up on last time, neural and all that. Will push stick w/ 20kg once more this week and then go to 25 next week.

Happy with the rowing.. wanted to quit after about 700m but managed to keep going. Got to 2,000m 16 seconds faster this time, and that was without having to push too hard at all. Even getting to 3,000m wasn't too bad. My split NEVER dropped below 2 mins/500m either, so happy there. I think I averaged out to 1 minute 55 seconds per 500m. Gonna shoot for 4,000m in less than 16 minutes next week.

Again a 90% effort on the rows cos I'm planning on tackling Helen tomorrow in TF:SF. If ya see a fat guy struggling to make it around the track twice, it'll probably be me on my first, second AND third round. Gonna push this a bit harder and try to get under 9 minutes tomorrow. First and last time I tried it was late October and I did it in 9 minutes and 13 seconds.

cardio,shoot me · 19-01-2010 10:00PM

sure go for 8 minutes, itl be good crack.

Hanley · 19-01-2010 10:09PM

cardio,shoot me wrote: »

sure go for 8 minutes, itl be good crack.

Haha it doesn't ALWAYS work like that man.

Oh and 9th day without chocolate too. I dunno what's going on.... I frickin better hit sub 10mm and <34 inch waist before next week's out or there'll be killings.

cardio,shoot me · 19-01-2010 10:12PM

Hanley wrote: »

Haha it doesn't ALWAYS work like that man.

Oh and 9th day without chocolate too. I dunno what's going on.... I frickin better hit sub 10mm and <34 inch waist before next week's out or there'll be killings.

you never know till you try? altho i did just google helen and it doesnt look fun.

Hanley · 20-01-2010 11:26PM

<<Say 'what' again. Say 'what' again, I dare you, I double dare you mother****er, say what one more Goddamn time! >>

Power Snatches:
40kg x3
50kg x3
62.5kg 3x3

Close Grip Bench:
62kg x3
82kg x3
102kg x3
112kg x3
122kg x3
132kg x3

Bent Over Row:
60kg x5
80kg x5
100kg 2x5

CF's Helen:
3 rounds for time...
400m run
21 dumbbell swings w/ 25kg (had to use 22.5kg)
12 pull ups
TIME: 8 minutes 45 seconds - PR by 28 seconds

Press Outs:
20kg x20
60kg 2x20

Good workout tonight. The power snatches were good. First rep on the first two sets was a bit out in front, was getting hung up on my heels again. Corrected it on subsequent reps and they were better. Near max attempt on Friday, all out on Sunday to see where I'm at.

Close grip benches were crap enough tbh. Blaming the bench, bar and some other stuff on that I guess!!

Bent over rows were alright, done strapless w/ a thicker bar so grip was a factor.

Helen wasn't too bad... charged off on the first 400m, got to about 200m on my second round and felt like throwing up, a familiar feeling with that workout. The last 400 was slooooooooooooowwwwwwwww. Should probably have pushed harder, but I had to balance effort with my desire not to vomit!! Last round of pull ups were pretty sh!t tbh. Got 5 or 6 good ones, and from there the rest were a bit of a throw away. Feel like I cheated myself a bit by not getting close to full extenstion, bleh.

Press outs were sweet. Will told me to go heavier, totally different movement doing them that way. I can totally see why they help shoulder stability.

cardio,shoot me · 20-01-2010 11:29PM

Edit: wait no nvm.

Edit:Edit:Good crack today, cheers for the help

Inspector Coptoor · 21-01-2010 02:25AM

well Hanley,
what's the story with the vitargo?
when do you find is the best time to take it?
number of scoops?
anything else you'd fire into it?
cheers.

The true whey is great stuff.
am giving the fat burners a whirl as well.

Got their CEE and Creatastorm as well.
will start them after the single liftsd and when i start cycle 8 on the 5/3/1

do you think you;ll ever go back to the 5/3/1?

cardio,shoot me · 22-01-2010 09:37PM

he told me to take it post workout if thats any help

The Miseducation of Jimbo Slice

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