Fatbusting: Kirwan's log
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Good day today. Strength/Skills work on a Split Jerk, nothing heavy though.<br />
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WOD was 3RFT of 15 Power Snatch (30kg), 15 Pushups, 15 Boxjumps, 15 Lunges with a 15kg weight held above your head. Completed that in 11.27min.<br />
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The Snatch was too light, I should have done 35kg, and I lapped the other two. -
Just another sign of how far you've progressed! would be funny to match your current self with day 1 rookie Kirwan, you'd deal to yourself lol.<br />
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Is it tricky picking weight for the WOD's? I've seen a few posts when you've said you could have gone a bit heavier... I guess it is a tough thing to judge. That extra 5kg can certainly have a big impact when you are doing heaps of reps or lifting right at your limit. -
Yeah, I need to get more involved in that side. The instructor picks it at the moment, and he set the same for a few of us. I'm going to start tracking the weights for the different exercises at home so I know what I can do.<br />
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Pre-xFit Kirwan would still be doing the boxjumps now. -
Tough, tough day at the office today.<br />
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Strength word as hang power snatch, and some overhead squat work. Was just a warmup to the monstrous WOD;<br />
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20mins cutoff; AMRAP of 3 pullups, 5 at 30kg Squat Snatch, 7 x 6kg Wall balls to the 10ft target, 200m run, rinse and repeat. I just finished my seventh round before the cutoff. I was leading at around 14mins, then the run started to get harder and harder (and my ankle started flaring up....). Only finished a little behind the other two though, so kept at it.<br />
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Completely exhausted at the end of that. -
[quote name='BartMan']so what's happening with the challenge thing?[/QUOTE]<br />
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You mean this one? [URL]http://www.daimenhutchison.com/rugby/showthread.php/15568-Fight-Gone-Bad-CrossFit-Charity-Event-17-9-2011?p=310088#post310088[/URL] -
And this is why I don't pick my weights for WODs. Stupidly figured I could go Rx for "Air Force One", forgetting completely that my 1RM for Over Head Squat is only 50kg, and Rx is 42.5kg.<br />
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Air Force One<br />
20 x Thrusters<br />
20 x Sumo Deadlift Highpull<br />
20 x Press Press<br />
20 x Overhead Squat<br />
20 x Front Squat<br />
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And every minute you have to finish your rep and do four burpees. Whole WOD has a 20minute cutoff.<br />
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Needless to say I didn't finish, and had to drop the weights for the OH Squat to 35kg, and got out maybe two of the Front Squats before I ran out of time. The secret killer in this one is the damn burpees, you end up doing 80 of the fuckers, and just when you are trying to rest/recover so you can finish the set you have to do another 4. So you get more and more tired, it was utterly brutal.<br />
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Happy that I got through Rx on the first three exercises, but was a dumbarse to put it that high in the first place. Instructor teaching me a lesson there...<br />
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Strength work went better, PB on Front Squat for three reps at 92.5kg. Sore, sore arms and shoulders now. -
Still feeling the effects of yesterday, very sore!<br />
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Did 5 x 5 Snatch, which hurt even on the progressions with light weight.<br />
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Then did a WOD with a 17min cutoff AMRAP of 5 pullups, 10 OH Squats, 15 x 9kg Wall Balls to the ten foot target. I got to the wallballs in my sixth round. -
[quote name='JK']I like the variety in what you are doing Kiriwan. Always seems to be something a bit different and lots of mixing things up. Must keep the body (and mind) guessing![/QUOTE]<br />
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Yep, it's the main reason I've stuck at it so long (5months on Thursday). I get bored really easily, and can't stick to a routine and am rubbish at planning them too.<br />
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All I have to do here is turn up, look at the board and get yelled at <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> -
Pain was my friend today. A rare Rx WOD for (Helen); 3RFT of 400m run, 21 x 24kg KB and 12 pullups. Completed that in 14:57min, losing at least 30 seconds in the runs as my achilles is playing up.<br />
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That 24kg KB was tough, it hurt to even move my arms during the run. In fact it took about five minutes for my forearms and shoulders to stop aching after that workout, very hard!<br />
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Strength work was Thrusters, 5 x 5. Put 2.5kg on my PB to get that to 65kg (top of the board). -
Friday Madness:<br />
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25 Walking Lunges<br />
20 Pullups<br />
50 Box Jumps (20")<br />
20 Double Unders<br />
25 Push Ups<br />
20 Hanging Knee Raises<br />
30 Kettle Bell Swings (20kg)<br />
30 Situps<br />
20 Squat Cleans (30kg)<br />
25 Back Extensions<br />
30 Wall ball Shots (6kg to 10ft Target)<br />
30 Calories on Rower<br />
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Took 24mins 11sec, and amusingly the guy I was racing dead heated with the same time. I caught him on the rower! -
Strangely enough, staying out late and having a few beers is terrible preparation for a workout, man that sucked.<br />
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Strength was 1 x Overhead Squat, got 60kg (PB)<br />
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WOD was a warmup FGB for this Saturday. Put 20 reps on my last time of 199, so back into the 200s (219). Was hoping to be a bit higher than that, hopefully doing this in front for 60odd people will spur me on a bit.<br />
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Left a puddle of booze soaked sweat on the floor. -
I feel your pain Kirwan, but celebrating the start of RWC is one of lifes neccesities.<br />
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Loving the overhead squat PB. Great stuff. -
[quote name='BartMan']the secon part of that - what's that other one.[/QUOTE]<br />
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That's this;<br />
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[URL="http://games.crossfit.com/features/videos/2011-australia-regional-reebok"]http://games.crossfit.com/features/videos/2011-australia-regional-reebok<br />
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T[/URL]he instructor wants to enter a team for next years event. His girlfriend and sister competed in the singles this year.<br />
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He keeps appealing to my ego, but I'd have to improve significantly in the next six months to not feel like a complete dork at this <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=';)' /> -
[quote name='Southlander']I feel your pain Kirwan, but celebrating the start of RWC is one of lifes neccesities.<br />
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Loving the overhead squat PB. Great stuff.[/QUOTE]<br />
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Thanks, I had 65kg at the bottom of the squat but was too far forward on my toes so couldn't get back up. Was hard getting the shoulders back far enough today, usually more flexible than that. -
Ha, screwed my diet up yesterday. Too much protein and not enough carbs I think, considering how flat I felt after the first round of the WOD. Felt like the energizer bunny on wrong batteries as. he. runs. out. of. juice.....<br />
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Did skills work on the Wall Balls, and had a longer WOD today of 4RFT of 400m Run or 500m Row, 35kg x 15 Thrusters, 10 Pullups. Staggered home in under 23mins. Rooted my calf/Achilles on the run again, but on the positive I have have another suspect on why this is hanging around so long. My non-fitness shoes.<br />
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Walked around Staglands in them the other day and both calves were shot the next day, and I wear those shoes a lot. So they are about to go in the bin.