Fatbusting: Kirwan's log
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Cool session today, strength part was the Push Press, and set my PB for one rep max of 70kg. Top of the board for that is 75kg, and is the instructor, so is in sight! Incremented my pull ups to 5, so improving slowly.<br />
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WOD was all about the shoulders too. 5RFT 40kg 12 x Deadlifts, 9 x Hang Power Cleans, and 6 x Push Jerk. Was absolutely stuffed after that, felt like I had popeye forearms. Real weakness on the Hang Power Cleans, after the first two rounds I couldn't complete all the reps in one go, other exercises were easy enough.<br />
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Very happy with another PB. -
Push press?? what is that...<br />
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ahh just googled to find it - ouch!! man 70kg is a bloody good effort mate! I do shoulder presses which are similar but without the leg push to begin with (and the bar ending up kind of behind your head).<br />
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IMO anytime you are lifting 70kg+ above your head you are doing well! -
You should take another round of pics at the 6 month mark - bet you'll look like a totally different man! Wish I'd got my shit together and done something similar.<br />
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Good thing is that you are doing a heap of work through winter when training can be a bit tougher (motivation wise) with the weather etc. You'll be cranking come summer. -
[quote name='Kirwan']Cool session today, strength part was the Push Press, and set my PB for one rep max of 70kg. Top of the board for that is 75kg, and is the instructor, so is in sight! Incremented my pull ups to 5, so improving slowly.<br />
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WOD was all about the shoulders too. 5RFT 40kg 12 x Deadlifts, 9 x Hang Power Cleans, and 6 x Push Jerk. Was absolutely stuffed after that, felt like I had popeye forearms. Real weakness on the Hang Power Cleans, after the first two rounds I couldn't complete all the reps in one go, other exercises were easy enough.<br />
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Very happy with another PB.[/QUOTE]<br />
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What was your time on that WOD Kirwan, I'm planning to do that exact WOD on Saturday. -
[quote name='Kirwan']9 mins 42 @ 40kg. I really struggled with the Hang Power Cleans, having to split the reps in half each time, so lots of wasted time there. The Deadlifts and Push Jerks I could do the full reps in one go for each of the five rounds.[/QUOTE]<br />
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Cheers Kirwan, I've never done this combo in a WOD before but a guy at the gum suggested it last week so we'll see how it goes. <br />
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I'll let you know how I go on Sunday, or you can draw your own conclusion if I'm noticeably absent from the thread.....<img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> -
There was a lot of stopping by me in that time. In theory, the last rep of each exercise gets you to the starting position of the next one. <br />
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Not strong enough to do that for five rounds. All those wasted ten seconds add up when you have to put down the bar. -
[quote name='Kirwan']There was a lot of stopping by me in that time. In theory, the last rep of each exercise gets you to the starting position of the next one. <br />
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Not strong enough to do that for five rounds. All those wasted ten seconds add up when you have to put down the bar.[/QUOTE]<br />
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Agree and it was the same for me today. I was okay transitioning for the first three rounds but for the last 2 rounds I had to take a breather going from the HPC's to PP's. <br />
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Anyway first attempt and finished in 9:21. It's a tough WOD and is quite meathead-ish with every complex being with the BB. But I will give it a crank again in a week. <br />
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I definitely could have done with a x-fitter yelling at me on this one. -
[quote name='Paekakboyz']Push press?? what is that...<br />
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ahh just googled to find it - ouch!! man 70kg is a bloody good effort mate! I do shoulder presses which are similar but without the leg push to begin with (and the bar ending up kind of behind your head).<br />
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IMO anytime you are lifting 70kg+ above your head you are doing well![/QUOTE]<br />
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I like push presses heaps more than shoulder presses for the obvious reason that you can lift a shitload more, good for weights that you couldn't normally get up there without a bit of help as long as you lower the bar in a nice controlled fashion. PB, judging by your benching stats I'd conservatively estimate you could do a fair old bit, maybe not quite as much as this guy though.....<br />
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In clean hell again today. WOD was 15-9-6 x 40kg clean squats and assisted ring dips. Had nothing left in the tank after that. <br />
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Strength section was 3x Thrusters. Set a PB of 60kg (previous was 55kg) and got one out at 65kg, but couldn't do anymore. Very hungry, very sore. -
Funny experience last night that highlights my change in attitude. My wife got called into work so I couldn't got to the 6am class, [I]and I was pissed off I couldn't go[/I].<br />
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Made the 12pm one though. 5 x 60kg Clean for strength work, and the WOD was fucking evil. 1000m row, 50 x 20kg thrusters and 30 pullups for time. Got 12:53min. As usual, the one at a time pullups slowing me up, but the thrusters where tough after the row (3.55min). Felt that one. -
Funny you mention hell, felt a bit flat for this mornings 6am class. That makes it much easier to get through....<br />
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Strength portion was Front Squats x 3 @ 80kg. WOD was 21-15-9 of 75kg Deadlifts and incline pressups (height of the box jump). The last 9 pressups were amusing <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt='B)' /> 7mins 36 -
Unleash the beast bro!! Are those 4 sessions all during the week or do you sneak one in during the weekend? With the exercise variations and the strength/endurance base you've built up now adding another session is a great way to accelerate progress.<br />
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Just out of interest is it a cost per session/week or more traditional gym fee structure? I'm quite keen to check out options in wellington but I already pay one gym! -
[quote name='Paekakboyz']Unleash the beast bro!! Are those 4 sessions all during the week or do you sneak one in during the weekend? With the exercise variations and the strength/endurance base you've built up now adding another session is a great way to accelerate progress.<br />
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Just out of interest is it a cost per session/week or more traditional gym fee structure? I'm quite keen to check out options in wellington but I already pay one gym![/QUOTE]<br />
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He has a 9am class on Saturday, and during the week it's 6am, 9am, 12pm and a few 6:15pm classes. A couple are just weightlifting.<br />
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Ideally, I'd like to break it up a bit, but with my schedule the only option I have for that is 6am. Might sneak a rest day in there somewhere for days where I feel like this.<br />
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If you live in Paekok, you just come up the road mate. [url]http://www.crossfitkapiti.co.nz/[/url] has all the costs up there.<br />
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And Bart, don't think I'm overtraining, just probably didn't have enough to eat the previous day.
