Fatbusting: Kirwan's log

Kirwan

Yep, you definitely hit a wall at some point! Most amusing struggling to do a few reps of any of the exercises, the squat one I did was a killer.

Kirwan

Real progress on the calves, I can massage them with the yoga roll thing when they tighten up and then I can walk fine. 
 
Today's crossift hit them even more, with the box jumps. Had five rounds for time of 15 kettlebells (upped the weight to 20kg), 15 box jumps and 15 pressups. Think it took me 16mins all up. 
 
Strength section was the push jerk, which I got up to 5 x 50kg. Was knackered as usual, but am recovering much faster and finally beat someone in these damn time trials.

Paekakboyz

Sweet! it's great once you get a handle on an exercise and can actually start pushing for improvement. You know your trainer has been watching though... as soon as s/he notices you are getting stronger/fitter they'll be on ya like a ton of bricks!! new exercises, increased weight and/or reps or a combo of all three!! Much fun!

Kirwan

yep, hes a big fan of scaling. everybody must feel like death at the end, no matter how they get there.

Kirwan

Having a competitive streak is not a good idea in CrossFit. At the end of the workout (yes I was free to go), one of the fitter guys was competing for time against a guy that comes on another day. The challenge was 50 x 9kg Medicine Ball from a squat to a 10ft target on the wall. he did 3.20, and looked wrecked. It looked like "fun" so asked for a go too. 
 
And around 25 I realised I had made a serious mistake. Took some effort to get the rest out, and once done I did a pretty good starfish impersonation. 
 
WOD was 21,15,9 of Thrusters, Pullups and a 400m run. Calf has been great, and made it through that all OK. 
 
Fucking knackered now though.

Kirwan

Oh, and strength work was deadlifts.

Paekakboyz

Careful mate... I sense a growing addiction to crossfit!! 
 
Does sound like fun though! apart from the starfish impressions lol

BartMan

nah, not a mistake, a benchmark...

Kirwan

Yeah, am pleased I did it now. Went out for a good cycle with the family today and it was a breeze. Still a bit sore (mainly I think from the deadlifts, forgot how buggering they were) 
 
And yep, can easily see how this is addictive, especially when you start seeing progress.

Kirwan

Good day today, Deadlifts and "Cindy". Got my PB for deadlifts up to 120kg and Cindy kicked my arse. 20minutes AMRAP 5 pullups, 10 pushups, 15 squats, got to 12 rounds, which I was happy enough with. 
 
Instructor is off to Sydney for a week for a Crossfit competition, so I'll be doing more cardio this week. Will have a nudge at my 2km time and see where I'm at.

Paekakboyz

Nice work on 120kg DL's!! sounds like you are improving all round. Always good to revisit old times/pd's etc to see how much you have improved, which I guess was Bartman's point earlier in the thread : ) 
 
For 2km it'll probably depend on how hard you start out - don't want to finish with gas in the tank, but you also don't want to thrash yourself at the start. Hmm, hold on is that a 2km row or run? actually that advice probably stands true for both, get into mate!

Kirwan

Sorry, yeah that's a row. I'm still a while away from worrying about times for my shuffles, I mean runs. 
 
My target it to get under 8min (DK will be getting Deja Vu here...), so I'll start as far under 2min as I can comfortable hold for a 1km, and then just hang on <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':(' />

BartMan

yeah, I love that theory, go out had and hang on for as long as you can!!!!

Kirwan

Hard crossfit today, strength training was power cleans and some work on kipping pullups. Then the AMRAP was 5 x 50kg Powercleans, 10 pullups and 15 x 16kg Kettlebells, of which I managed 5 even. 
 
Recovered much quicker today, some level of fitness must be kicking in. This week I've targets three crossfit sessions, three in a row because I have the weekend off. Should be a tough Thursday workout.

BartMan

yeah, three in a row - that 3rd will be murder, go hard!!

dK

How's the 2k going?

Kirwan

Bloody average. I had a special day when I went for that. First I decided go for a run, went too hard and the calf tightened up again. So walked that off and didn't want to waste the day so went for the 2k, went too hard and ran out of puff just over a K, and ended up doing intervals for 20mins. 
 
Realized I had only done two gentle rows in two months, having started cross fit, and a handful of runs. So my cardio is rubbish. 
 
Now I can move the next day, I'm trying to do more cardio. Well any!

BartMan

start some nice placid 20 minute rows on the off days, cover the monitor and just row. I used to do this and watch an episode of MASH (24 minutes) and row for that. You'd start getting some pretty decent distances too, almost by accident!!

MN5

[quote name='BartMan']start some nice placid 20 minute rows on the off days, cover the monitor and just row. I used to do this and [B]watch an episode of MASH (24 minutes)[/B] and row for that. You'd start getting some pretty decent distances too, almost by accident!![/QUOTE] 
 
We just got Sky hooked up again and while channel surfing I caught it. If any show is a dated pile of dog shit it would be that. I can't believe people still enjoy it !! 
 
Sorry got a bit sidetracked, great work on everything so far Kirwan ! Bart, try Seinfeld or the Simpsons, much better.

Paekakboyz

Oi!! I resemble that remark! lol 
 
I'll always have a soft spot for MASH - used to watch re-runs as a young'un after the morning cartoons. Have enjoyed watching it again as a semi-adult and picking up on the political commentary as much as the humour. 
 
But agree that watching a show of some description and not concentrating on time is a good way to go!

The Silver Fern

Fatbusting: Kirwan's log