Fatbusting: Kirwan's log

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). 
 
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.

ACT Crusader

[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). 
 
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] 
 
Good WOD, I will try it on Weds. Is the box jump 24" or higher?

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.

ACT Crusader

[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] 
 
Cheers, Christine is 24" Box Jumps. 
 
Looking forward to it

Kirwan

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. 
 
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.... 
 
Pretty flat now, but pleased it's out of the way for the day.

Kirwan

Session 3 completed for the week, number 4 due tomorrow lunch time (and could sneak to 5 again if I can convince the wife to watch the kids for a bit on Saturday morning and do the weight lifting class). 
 
Today was brutal, no other word for it. Strength stuff was front squats x 1, got that up to 90kg and had a bit left in the tank, so got conservative there. 
 
Then the WOD. Jesus. Five rounds of 1min 40kg deadlifts, 1min 40kg Hang Cleans, 1 min 40kg Front squat, and then 1min rest. You add up all your reps for your score (218, deadlifts fell away, but the rest was the same reps each round). 
 
The starfish recovery position was in effect at the end of that. Deadlift form was poke too, so finished with a nice little back spasm. Wasn't getting low enough, and arching my back because I was rushing and was buggered.

Kirwan

And just a quick update on goals, have turfed the 75kg target. I'm still getting trimmer, but now up to 82kg. So ignoring the scales and just going by how clothes fit. If the belt goes up I'll focus hard on the diet. 
 
At the moment I have a happy medium of eating better, but not denying the odd treat. Still not drinking much, but not missing that. 
 
Body looks very different to last October.

MN5

[quote name='Kirwan']And just a quick update on goals, have turfed the 75kg target. I'm still getting trimmer, but now up to 82kg. So ignoring the scales and just going by how clothes fit. If the belt goes up I'll focus hard on the diet. 
 
At the moment I have a happy medium of eating better, but not denying the odd treat. Still not drinking much, but not missing that. 
 
Body looks very different to last October.[/QUOTE] 
 
I've pretty much done the same with bodyweight, if I get too much under the ton I'm gonna lose a bit of muscle as well which would suck. As long as I don't go up over 101kg I'm pretty happy to be honest. A "slimfit" XL fits pretty well on me, a tiny bit tight round the shoulders and arms but a fair bit of room round the middle.

BartMan

ahh, the world famous starfish recovery, love it.

Kirwan

[quote name='BartMan']ahh, the world famous starfish recovery, love it.[/QUOTE] 
 
I was distracting myself while in that position watching the steam rising off me and the steam train panting I was doing. Great weather here on the coast.....(three days of thunderstorms so far)

BartMan

that would make a great photo!

Toddy

[quote name='Kirwan'] And can now do 6 pullups. Slowly, slowly catchee monkey.[/QUOTE] 
 
Pull ups are a bitch. i really struggled to get my reps up on these. Used to use the assisted pullup machine but found it wasn't really helping with the real thing. So I changed to doing 1-3 reps of 5 sets with 5kgs weight between my feet doing the real thing. When that got better I moved on to upping the weight rather than the reps. Also overloaded my lat pull does to limit it to 5 sets of 5. After about a month of this I found I could do 3 sets of 10 fairly easily.

Kirwan

[quote name='Toddy']Pull ups are a bitch. i really struggled to get my reps up on these. Used to use the assisted pullup machine but found it wasn't really helping with the real thing. So I changed to doing 1-3 reps of 5 sets with 5kgs weight between my feet doing the real thing. When that got better I moved on to upping the weight rather than the reps. Also overloaded my lat pull does to limit it to 5 sets of 5. After about a month of this I found I could do 3 sets of 10 fairly easily.[/QUOTE] 
 
Thanks for the tip. Will give that a try too.

Kirwan

OK, I'm a walking carcass (to quote Brad Thorn). Hardest workout I've done so far, ended with a nice headache and a bit dizzy by the time I got home, and doing a Casper the ghost impersonation. Bath and some food sorted that out. 
 
No strength work today, just a warmup and a 30min WOD called 7. The cutoff was 30mins, which even the super-fit 19 year old that I secretly hate didn't make. 
 
I managed 6 rounds in 31:44, of the following 7 exercises (and 7 reps of each, see the theme?); 
 
Incline pressups, 35kg thrusters, 70kg deadlifts, incline knees to elbows (killed me), burpees, 24kg kettlebells, pullups 
 
I forced myself to finish the round, I had two exercises to go at the 30min mark to finish the 6th round. I simply couldn't have finished the 7th, not without taking at least another ten minutes to do it. Wife things I'm a lunatic. 
 
4th session for the week done, am taking two days off to let myself recover. I fell great and terrible at the same time.

Kirwan

Was pretty sore today, so figured a nice gentle jog would get rid of that and test the calves. 5km done in slowish time, but no injuries <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':P' /> First 5km completed without injury in two months, not even a slight tightening, and my cardio is much better than I thought it would be.

BartMan

Kirwan, you'll be amazed how good your cardio can be even with no cardio in your fitness regime. At las seasons oldies tournament I was able to run all day, even though it was the first time I had run since who knows when - all we do for cardio is walk, and of course weights! Ness was also the first Whangmaata woman home in the Whanga half marathon (doing the 10k) after we fewl back from Raro last year after a contest. again, no running for months, but the fitness is there. Bugger'd if I know why though!

Kirwan

Was a surprise, after two months of 1km rows for warmups, the odd sets of 400m runs, 500m rows and box jumps. Not a huge amount of cardio specific work. 
 
I guess the no resting between the various exercises is swapping over to that.

MN5

[quote name='BartMan']Kirwan, you'll be amazed how good your cardio can be even with no cardio in your fitness regime. At las seasons oldies tournament I was able to run all day, even though it was the first time I had run since who knows when - all we do for cardio is walk, and of course weights! Ness was also the first Whangmaata woman home in the Whanga half marathon (doing the 10k) after we fewl back from Raro last year after a contest. again, no running for months, but the fitness is there. Bugger'd if I know why though![/QUOTE] 
 
Much of that is down to the big compound exericises aye Bart. After a good hard deadlift session I'm sucking in the big ones ( copyright Stirling Mortlock 2008 )

ACT Crusader

Kirwan, the high intense nature of Xfit is the best IMO. Theres a bit of science out there that suggests the no rest full body exercises/circuit training for even 10-20 mins has greater benefits than running at a mid range pace for 20 mins. 
 
I had a similar experience to Bart, I played in a basketball tourney and played 4 games on one day and felt like I could run and run all day. Even though you're going fairly hard, you feel like the energizer bunny without the juice....

Kirwan

Flat battery today, but still got a good workout in. PB on the snatch (45kg) and then a 3RFT WOD of 10xClean and Jerk (45kg), 15 ring dips (assisted), and 20 x24kg KB. Finished in 15:09min, would have been under 15mins is I didn't nearly drop the damn KBs on the last set. Sweaty palms...

The Silver Fern

Fatbusting: Kirwan's log