Fatbusting: Kirwan's log

BartMan

i love it, although some episodes leave me cold when they start being too preachy, was best in the earlier years (like most long running programmes). DVD is also re mastered, as opposed to the dodgy versions on TV!!

Kirwan

Yeah, it's a case of starting again with the rowing, and running. The last few months have flown by, so just need to be sensible again and build it up. 
 
Not feeling to bad today, so big improvement on the first few sessions of crossfit where I could barely move the next few days after. 
 
(And I like Mash too)

Kirwan

Righto, second crossfit done and dusted. Almost recovered now too, big improvement in that aspect. 
 
Today was getting a PB record for 3 x Deadlift (no stopping between reps), and I recorded 105kg. So 5 sets of DLs getting up to that. 
 
WOD was 400m run, 20 x 30kg push press and 20 x 6kg wall balls (10 ft target). Three rounds of that. Calf held up well, so will use the 400m distance x reps to build up some endurance. Ended up doing more than my light jogs in distance and much quicker clip, just with all that other crap in between.

MN5

[quote name='Kirwan']Righto, second crossfit done and dusted. Almost recovered now too, big improvement in that aspect. 
 
Today was getting a PB record for 3 x Deadlift (no stopping between reps), and I recorded 105kg. So 5 sets of DLs getting up to that. 
 
WOD was 400m run, 20 x 30kg push press and 20 x 6kg wall balls (10 ft target). Three rounds of that. Calf held up well, so will use the 400m distance x reps to build up some endurance. Ended up doing more than my light jogs in distance and much quicker clip, just with all that other crap in between.[/QUOTE] 
 
You're training up a storm Kirwan, great work ! 
 
Devestated I've been outvoted on my TV tastes though.....

Kirwan

Never training like this in my life, it's been a real eye opener. Loving it. 
 
I started training because I wanted to pick up a sport, I think I just found one <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':lol:' /> 
 
Hands are f-ing mess though, too many hours at a desk instead of doing real work.

Kirwan

Ha, so after that last post, about two hours later I got a pretty significant migraine (without the headache). Nothing to do with the exercise, just something I get from time to time. Ruined my attempt getting three sessions in a week though. 
 
But that was last week, I am back on track this week having dome Monday and Wednesday, and scheduled to head in tomorrow. 
 
Today's WOD was 4 rounds of 50 x Squats and 400m Row/Run. I chose the row because of the calf playing up on Monday. Rubber, rubber legs <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=';)' />

Kirwan

Three in a week done and dusted, fitness and strength really coming along nicely. Takes about 20 minutes to recover now instead of a few hours. 
 
Nice workout today, we were setting out PBs for pressups and Thrusters (3 reps) which I got 40 (strict form, chest touching the ground) and did 3 x 55kg for the Thrusters (5 sets to get there). 
 
WOD was 10minutes AMRAP of 5 x 60kg Deadlight 7 x I've forgotten OH Press and 9 20inch box jumps, got through eight rounds of that (and finally wasn't the last in the class!) 
 
Going to experiment with going to the 6am class to improve the weight loss aspect of this, and in an effort to get to more of these during the week.

ACT Crusader

Great stuff on the WODs and AMRAP's Kirwan. I love that stuff and am seriously thinking about joining a Crossfit Gym as I only do this stuff at my gym on my own

Kirwan

[quote name='ACT Crusader']Great stuff on the WODs and AMRAP's Kirwan. I love that stuff and am seriously thinking about joining a Crossfit Gym as I only do this stuff at my gym on my own[/QUOTE] 
 
It's certainly fun doing it with other people, two things kick in; wanting to beat the guys you are doing the WOD with, and also the encouragement to keep moving. I'd never work this hard on my own (but looking at your posts, this might not be an issue for you!)

Kirwan

Right, bastard of a workout done and dusted. Thrusters again, working up to 50kg x 5reps. WOD was (deep breath) 25 pullups, 400m run/row, 21 30kg Thrusters, 800 run/row, 21 30kg Thrusters, 400m run/row, 25 pullups. Arms felt like they would explode afterwards. 
 
I still suck at pullups.

Paekakboyz

yeah pull ups are tough. Are you doing close grip with palms toward you? I've seen some weird variations on CF videos etc - the pace some people do them at is amazing, but not a real up and down pull up, more a swinging type motion. 
 
Either way they are bastards! but they are nigh on impossible to cheat on so you can really track improvement. 
 
Ugh that workout sounds nasty, bet it was heaps of fun!

Kirwan

At this point, I'm allowed to do whatever it takes to get my chin above the bar. So I have a jump to get up to the bar (which is well above my head), and use that momentum to get half of the motion done, then reasonable form for the rest (palms out). 
 
Every time I go I try and do as many as I can in a row as part of the warm up. Sadly that means almost three. Still, they are getting easier, just a part of me that has never been worked, so is lagging behind the rest of the progress.

Kirwan

I kick arse at press-ups though!

ACT Crusader

[quote name='Paekakboyz']yeah pull ups are tough. Are you doing close grip with palms toward you? I've seen some weird variations on CF videos etc - the pace some people do them at is amazing, but not a real up and down pull up, more a swinging type motion. 
 
Either way they are bastards! but they are nigh on impossible to cheat on so you can really track improvement. 
 
Ugh that workout sounds nasty, bet it was heaps of fun![/QUOTE] 
 
That's the kipping or butterfly pullups that most Xfitters do. I think Mojoman is the fern expert on those. I haven't got it down yet but am very slowly working on it.

Kirwan

Yeah, have started learning the motion at the lower end of that. Destroys my tricep and is really tough on the grip and that's not even the full movement. The super-fit guy in our gym did 2 x 50 of those in his full version of the workout. Granted with a few breaks, but still....

Kirwan

Ok, I have proven two things today. One, I'm addicted to crossfit and Two, I'm getting fitter. I hit the gym at 6am this morning on an empty stomach (a tactic to burn more fat) and completed a difficult workout without any after effects like when I started (headaches, dizziness, oh and passing out...). A good feeling, and helps me reach the three per week target during a busy week. 
 
Strength work today was at the end, which was tough. 40kg x 30 reps for time of Cleans. WOD was "Fight Gone Bad", which is three rounds of one minute (AMRAP) of Sumo Deadlift, Box Jumps, Push Press, Row (for Calories), Wall Balls. Then you add up the reps to get a total score, mine was 250. Big dropoff in round three of the Box jumps, think it went from 20 to 11!

Paekakboyz

It's an awesome feeling when you realise you are getting fitter! I think this crossfit biz has given you an objective sense of your progress too. You go hard every single time and have numbers of reps etc to track how you are going. Not having those postworkout spin outs etc is also evidence of your progress! You must be stoked : ) 
 
Three days a week will certainly see you continue to improve - are you still adding in runs/rows on top of the crossfit sessions?

Kirwan

No, I'm just not motivated to row at the moment. I'd happily go for a run maybe once a week (5km) but my calf is not behaving. I tweaked it on a 400 metre piece of the workout on Monday, so am heading back the physio to find out how to sort it out. 
 
Have tried resting, deep tissue massage (farking hurts), actually doing the exercises given to me last time (that did fix the right calf), just keeps happening. 
 
It's not stopping me skipping or doing box jumps, just tightens at the end of a period of running and then hurts for a few days, then comes right again (enough to walk anyway). Very frustrating. 
 
The rest of it is going great. Am starting to actually record what I'm doing now instead of just getting through the workouts.

Kirwan

Third session ticked off. I think I can get up to four after another week quite comfortably. 
 
This was an odd workout, all about the snatch (snigger). We spent a lot time with a 20kg bar just getting the movements all correct (I think this is the most complex of the weightlifting that I've done so far.), then worked out what out weight was going to be for the WOD, which was 30kg. 
 
It was that low because it was a "how many snatches can you do in ten minutes workout". My answer is 45. Beat the other guy by 6 (which is important to my childish competitive streak) and worked out how to get away from the bar if you fuck it up (3 times!). Could've got close to 50 is I didn't waste those lifts.... 
 
So not as ball busting as the more cardio orientated workouts, but still bloody hard. Squat section was getting a bit tender towards the end <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />

BartMan

snatch - that's the one from the floor to overhead in one go yes? (that's a big snatch, snigger x 2). 
 
Have never done that, have never been shown how, and don't want to do it wrong and fark it, and me up. 
 
Sounds like a fun workout.

The Silver Fern

Fatbusting: Kirwan's log