Fatbusting: Kirwan's log
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[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. -
ugh I get a bit queasy just reading that. Did a few rounds of burpees at my last boxing session and they knacker you (providing you put some effort into them). Having that bar to jump too would have certainly seen to that! would have loved to have seen your face when you went "40 to go!!? fudge!!" lol<br />
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Nice work on the DL's and on getting along to 4 classes. Funny how sometimes the biggest challenge is actually getting to the workout. Once you are at the gym/field whatever you just get stuck in. -
Yep, the hardest part is getting out of bed. Once my gym gear is on, it's no different that how I feel at the 12pm class.<br />
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The instructor suggested 5 x OH and 10 x Burpees and do that ten times. Next time I'll listen, fort in a stretch when you are knackered is not pretty. It's funny when the weighlifting part becomes the "rest". -
right on that time thing - great to know your exexercise is done for the day and most of the world is yet to even get out of bed!<br />
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Not so great sort of though when you wake before your alarm at 5:20 every morning. Although Ness forgot to set it the other morning, and my one eye opeened looked at the clock and saw it was past alarm time. So the internal clock gets pretty attuned! -
So I actually managed five sessions this week, not a crossfit one today, but got invited to a weightlifting class he does after the saturday crossfit class. Just over an hour of working on the snatch (snigger). The class is taken by an older guy who's got a bit of a background in coaching in the UK, was some very technical advice, was really interesting.<br />
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I felt awesome in the morning, and then the hurt kicked in and I can barely get off the damn couch. Thankfully there is plenty of rugby on, the kids are in bed and the wife is out with her friends. Mmmmm beeer. -
WOD was tough on the lungs today. 3RFT of 500m row, 12 x bodyweight Deadlift (82kg) and 21 stupidly high box jumps. Took 15:32mins to cough and splutter, red faced, through that. The rowing nicely takes all the energy out your thighs for the deadlifts and then when your legs and back are knackered you get to jump up on two tractor tires on some gym mats (standing tall on the tire).<br />
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Strength was 1 x max Thruster, got that up to 70kg, and had a failed attempt at 75kg. Could have gotten 72.5kg up, but got greedy again. Big gains are over now, just got to take the small ones now. And can now do 6 pullups. Slowly, slowly catchee monkey. -
[quote name='Kirwan']WOD was tough on the lungs today. 3RFT of 500m row, 12 x bodyweight Deadlift (82kg) and 21 stupidly high box jumps. Took 15:32mins to cough and splutter, red faced, through that. The rowing nicely takes all the energy out your thighs for the deadlifts and then when your legs and back are knackered you get to jump up on two tractor tires on some gym mats (standing tall on the tire).<br />
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Strength was 1 x max Thruster, got that up to 70kg, and had a failed attempt at 75kg. Could have gotten 72.5kg up, but got greedy again. Big gains are over now, just got to take the small ones now. And can now do 6 pullups. Slowly, slowly catchee monkey.[/QUOTE]<br />
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Good WOD, I will try it on Weds. Is the box jump 24" or higher? -
[quote name='Kirwan']I'll ask tomorrow morning, I think the point of this one was to do the recommended stats. It's Christine if you want to look it up.[/QUOTE]<br />
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Cheers, Christine is 24" Box Jumps. <br />
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Looking forward to it -
6am session done and dusted. He flipped the WOD and strength work around today, so we ended on the Push Press (5 x 60kg) in an wobbly state.<br />
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Up on the board was 100 Pullups, 100 Pressups, 100 Situps and 100 Squats, but thankfully he scaled that to 25, 50, 75, 100 otherwise I'd still be doing the pullups. We did some work on kipping pullups that ripped my hands to shreds beforehand as well, which was a nice warmup for the WOD....<br />
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Pretty flat now, but pleased it's out of the way for the day.
