The Miseducation of Jimbo Slice

token · 29-11-2011 01:22PM

Are you not MMA'ing anymore?

Hanley · 29-11-2011 01:27PM

token wrote: »

Are you not MMA'ing anymore?

I was injured for an age. Then I was coaching in CFI when the training was on. Supposed to train yesterday, then got stuck in work til 7pm. Coaching in CFI again today and tomorrow again, so will miss the only days I can train this week AGAIN. It's f*cking depressing the sh*t outta me.

the drifter · 29-11-2011 01:57PM

Hanley wrote: »

I was injured for an age. Then I was coaching in CFI when the training was on. Supposed to train yesterday, then got stuck in work til 7pm. Coaching in CFI again today and tomorrow again, so will miss the only days I can train this week AGAIN. It's f*cking depressing the sh*t outta me.

get used too it....

Barry.Oglesby · 29-11-2011 10:45PM

Y'know we train Thursdays Fridays Saturdays afternoons and you can buzz someone with keys for odd hours...

Barry.Oglesby · 29-11-2011 10:47PM

Also maybe try weighting the inverted rows instead of increasing reps?

the drifter · 30-11-2011 12:23AM

Barry.Oglesby wrote: »

Y'know we train Thursdays Fridays Saturdays afternoons and you can buzz someone with keys for odd hours...

Or he could stop training crossfit.....

just sayin

Hanley · 08-12-2011 10:51AM

<<It's Christmas time...>>

Thursday 1/12/11

Dead Hang Cleans: 50kg 8x3

Front Squat: 110kg 8x4

G-Con:
10x burpees
20x swings w/ 20kg KB
30x air squats
5 rounds in 8m 39s

Trained with cmyk in BHAF - good enough session considering I'd spent 7 hours in the car that day.

Monday 5/12/11

Strict KB press: 24kg 3x10 e/s

G-Con:
KB swings x45-60 seconds
Skipping x45-60 seconds
6 rounds

Really rough time of it in work recently, no time or energy to train on Monday so I just did SOMETHING. Was even getting some double unders strung together, then I snapped my rope cos i skip so super awesome.

Yesterday

Clean tekkers - this sucked

Cleans - sucked

Dead hang power cleans - were alright (80kg 3x3)

Power cleans - sucked (110kg x1)

Front Squat: 97kg 4x10

Muscle Ups: 3x3

Ring Dips: 3x10

Ring Inverted Row w/ feet elevated: 3x15

Mingin' session. 90 minutes driving across the city to get to the gym, right IT band was locked up TOO tight and causing significant knee pain - spent ages rolling and faffing about to try help it with only marginal improvements. In bits again now. Ugh.

Cleans were like a blind person playing jenga. Front squats were ok. Ring dips were tought and the inverted rows toasted my biceps - pumptastic.

itsallaboutheL · 09-12-2011 12:11AM

heh.

Big difference cleaning while doing other lifty crap too isn't it?

Hanley · 09-12-2011 02:40PM

itsallaboutheL wrote: »

heh.

Big difference cleaning while doing other lifty crap too isn't it?

What are you talking about?! I haven't trained in a week - pretty sure there's NO recovery issues impacting it

itsallaboutheL · 10-12-2011 12:31AM

Hanley wrote: »

What are you talking about?! I haven't trained in a week - pretty sure there's NO recovery issues impacting it

Maybe i should actually read your log.

Hanley · 11-12-2011 03:35PM

itsallaboutheL wrote: »

Maybe i should actually read your log.

I'd prefer if you didn't....

Hanley · 11-12-2011 04:21PM

<<tonight...>>

Warm Up - 2 rounds
Side lunge across platform 2x
Scap pull ups x10
Spiderman lunge x5 e/s
Scap push ups x10

Skillzz & vanity
Dead hang cleans:
50kg 3x3

Cleans:
50kg x2
70kg x2
90kg x2
100kg x2
105kg x2
110kg x2
115kg x2
120kg x2

https://www.youtube.com/watch?v=R_qvSjXVJ0E

125kg x2

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

Front Squats - TSH Mic3D2:
90kg x3
107kg 5x8

Ring Dips:
BW x8
+5kg x8
+10kg 2x8

Inverted Rows:
BW x10
+5kg 3x10

That was a pleasant surprise. Felt like crap all week, stiff, tight, unmotivated and eating junk. Cleans started TERRIBLY, so I went with the "stop thinking and add more weight" approach and it actually worked well.

Cleans are still ugly, but they're improving.

Front squats were grand - much easier today. Think I'll go +7kg next time again.

The dips and rows were decent too. Just playing about for now until I fid some time to actually train.

Barry.Oglesby · 11-12-2011 10:49PM

That's a very Aryan tee shirt you're wearing there.

Hanley · 12-12-2011 09:25PM

<<v05 wax....>>

5 rounds for time:
24kg KB swing x30
16kg KB strict press x10 e/s
Finger tip pull ups x3
TIME: 9m 39s

Single leg DL 3x10

Foam roll x lots

Was NOT feeling the weather or training in general so just got so etching done at home. Forearms were fit to explode

Hanley · 14-12-2011 10:35PM

<<you came and...>>

warm up - 3 rounds
HSPU w/ hands on 25s x3
Chins +15kg x5
Side lunge
Scap pull ups
Spiderman lunge
Scap push ups

Sucking
Cleans:
Up to 100kg 3x3 - this was terrible

Front squat:
107kg 6x6

Inverted ring row w/ feet elevated:
3x15

Bench:
60kg x5
80kg x5
100kg x5
110kg x5 - that was surprising

Suckfest.

New warm up KILLED me. Was gassing and dizzy for the entire session.

Cleans were just miserable. Front squats were quite easy but felt like sh*te. 2x 10 hour desk days in a row have me feeling brutal.

Surprised with the bench. Could be the most I've done in 9+ months. And it wasn't too hard.

Session felt 100x worse than it looks written down.

Inspector Coptoor · 14-12-2011 10:40PM

Eh, about your "warm up".

That is not a warm up.
That is a workout in itself.

Discuss

Hanley · 14-12-2011 10:43PM

Liam Henners257 wrote: »

Eh, about your "warm up".

That is not a warm up.
That is a workout in itself.

Discuss

Crossfit - your workout is our warm up.

Hanley · 14-12-2011 10:44PM

Liam Henners257 wrote: »

Eh, about your "warm up".

That is not a warm up.
That is a workout in itself.

Discuss

Also - ish.

Push/pull strength/hypertrophy work with hip my mobility and scapular activation work.

I move thru it straight like a metcon, but it's rushed or particularly taxing. "Smooth" is how Id describe it.

Inspector Coptoor · 14-12-2011 10:50PM

I get where it's coming from but even the order of the exercises is baffling me a bit.

HSPUs followed Weighted chins, and then later in the warm up, scap pull ups & scap push ups.
It doesn't seem to follow logic.
I don't get how you go from weighted chins to scap pull ups.
Why isn't it in reverse is essentially what I'm asking?

Hanley · 14-12-2011 10:58PM

Liam Henners257 wrote: »

I get where it's coming from but even the order of the exercises is baffling me a bit.

HSPUs followed Weighted chins, and then later in the warm up, scap pull ups & scap push ups.
It doesn't seem to follow logic.
I don't get how you go from weighted chins to scap pull ups.
Why isn't it in reverse is essentially what I'm asking?

Ok look at it as two separate components:

1) upper push/pull

*I'd normally rest and recover here, but times short so it becomes "active" recovery in the form of...*

2) two hip mobility/scap stability exercises back to back

It's been structured that way for a while, I put the two harder ones first so I Allow for adequate recovery, and I come into the main body of the workout fresher than if they were reversed. It's a lot more time efficient, which is my main concern at the moment especially given that theres absolutely minimal benefit to be gained from flipping it around and taking longer IMO.

Make sense?

token · 14-12-2011 11:01PM

Liam Henners257 wrote: »

Eh, about your "warm up".

That is not a warm up.
That is a workout in itself.

Discuss

His warmup is your workout

EDIT: Ah balls, I shoulda hit refresh again before posting.

Hanley · 14-12-2011 11:06PM

token wrote: »

His warmup is your workout

EDIT: Ah balls, I shoulda hit refresh again before posting.

FAILEO.

Inspector Coptoor · 14-12-2011 11:11PM

Yeah, I get it & it does make sense to a point.

I'd still consider weighted chins a strength exercise and not a warm up exercise but that's besides the point.

Hopefully as you adapt to the new warm up, it won't leave you as gassed going into the main part of the session.

Hanley · 14-12-2011 11:13PM

Liam Henners257 wrote: »

Yeah, I get it & it does make sense to a point.

I'd still consider weighted chins a strength exercise and not a warm up exercise but that's besides the point.

Hopefully as you adapt to the new warm up, it won't leave you as gassed going into the main part of the session.

You're taking "warm up" far too literally.

the drifter · 14-12-2011 11:19PM

Hanley wrote: »

FAILEO.

FAILEO...is that the crossfit version of failing

why arent you rolling anymore...

Inspector Coptoor · 14-12-2011 11:23PM

Hanley wrote: »

You're taking "warm up" far too literally.

Wouldn't be like me at all.....

Hanley · 14-12-2011 11:29PM

the drifter wrote: »

FAILEO...is that the crossfit version of failing

Yes

why arent you rolling anymore...

Becuase I was injured for most of September and early October, was coaching in CFI thru Octobet and November at my normal training times and now I'm PT or getting out Of work in time to train at 7.

the drifter · 14-12-2011 11:35PM

Hanley wrote: »

Yes

Becuase I was injured for most of September and early October, was coaching in CFI thru Octobet and November at my normal training times and now I'm PT or getting out Of work in time to train at 7.

ok cool...

was just wondering what this months excuse was....

Hanley · 14-12-2011 11:37PM

the drifter wrote: »

ok cool...

was just wondering what this months excuse was....

Sound.

itsallaboutheL · 16-12-2011 06:42AM

So much win.

The Miseducation of Jimbo Slice

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