Fatbusting: Kirwan's log
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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. -
Cheers mate - Live in Porirua/work in town but I grew up in Paekak. Sure there are a few crossfit gyms in town. Will have a look at that site though.
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Standard workout today. Strength was 5 x5 Power Cleans, wasn't pushing it for weight, I think it was 45kg or something. Was technique session really.<br />
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WOD was "Helen"; 400m run, 21 20kg KB, and 12 pullups 3RT. I took 13:06min for that, pleasing aspects were the pullups are getting easier, and my calf didn't complain about the running.<br />
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Target this week is for four sessions. Schedule has me down for two 6am workouts in a row... -
Pussied out of the 6am session and went at lunchtime instead. It took all of the warmup to get loose, pretty sore today.<br />
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Today was 5 x 1 Back Squat. I got that up to 105kg, tried at 110 but failed and twinged my thigh a bit. One of those days today <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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WOD was 30 x 42.5kg Clean and Jerk. Was racing the other guy in there for that, and dead heated the finish! Robbed.... I think it was 3mins 15 or something, was quick anyway.<br />
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Going to have a rest day tomorrow to get over the soreness, and then aim for 6am Friday. Reserve day is Saturday at 9am. -
6am Friday done and dusted, first week with four sessions. A bit wrecked, was starving after this one.<br />
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He saved the worst to last, today was 3xPB Deadlift which I got up to 120kg. Then the WOD was special. 50 x OH (Press, Push Press, whatever to get it above your head) and 100 Burpees. Burpees where you had to jump and touch the bar above you, which I think is 8ft up, felt like 100ft up for the last 50.<br />
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You could do it in any order you like (like 10 OH, 10 Burpees and do it in reps). I screwed mine up and finished with a stretch of 40 Burpees in a row. Very close to throwing up on that one.<br />
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Nice feeling being done with your exercise by 7am. I used to struggle to get out of bed at 8am.
