Fatbusting: Kirwan's log
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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. -
Nice workout today, strength was 5 x 5 Deadlift which I got up to 110kg, but wasn't pushing it. That's because I peeked at the WOD on the wall.....<br />
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1 round of Cindy (5 pullups, 10 pressups, 15 squats), then 1 x 50kg clean and jerk, then another cindy, 2 x 50kg c &j, AMRAP in 20mins with the c & j increasing each round.<br />
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I completed 8 Cindys and 3 of the last 8 clean and jerks before running out of time.<br />
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So that works out to 31 x 50kg Clean and Jerks, 40 pullups, 80 pressups, and 120 squats in 20 minutes. -
Had a back spasm on Sunday and an awesome bug since then, so not much training this week.<br />
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FGB went well on Saturday, was decent crowd and very strange exercising in front of it. The last exercise was the push press, and that was a metre from the crowd.<br />
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I had a strategy to pace myself for a PB, which went out the window when the adrenaline kicked in. Got a 96 in the first round (great for me) which rooted me for the next two, which dropped to early 60s for both.<br />
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My previous two scores for this was 199, then 219 and Saturday was 224. So still got the PB (just) but that first round shows I have a lot more in me, should aim to improve this to 270, particularly if I can sort out the box jumps.<br />
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The winners on the day were amazing, 409 and 422 being the top two scores. The guy the won used to play wing for Manawatu and was a beast. Post workout beer never tasted so good. -
Very pleasing workout today. Hadn't set a strength weight for x3 Clean, and got that up to 70kg. <br />
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WOD was Grace, which I did at Rx (60kg), which is 30 x Clean and Jerks for time. Set 6.01 for that, which was very happy with. Had five minutes left over at the end so then set a new time for 50 x 9kg wallballs (10ft target). My previous time was 5mins 38sec, which I did about four months ago. Today's was 2.59min, beating the previous fastest for the gym by 21secs (which will get nailed as soon he notices it's gone....) -
Back was a bit tender today, so stopped during the strength progression of 3 x Deadlift at 100kg. Just didn't feel right. <br />
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As a precaution dropped the weights in the WOD as well, and just went faster. 3RFT of 10 x 30kg Thrusters, 15 Toes to Bar and 20 x 20kg Kettlebells. <br />
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Haven't done toes to bar before, the first 15 went up pretty easy, but after the kettlebells I started losing forearm strength and to break them up. Was very difficult by the final round. Didn't bother remembering the time for this one, because of the weight. -
[QUOTE]Back was a bit tender today, so stopped during the strength progression of 3 x Deadlift at 100kg. Just didn't feel right. <br />
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older and wiser - a tough one to be, and you sometimes have to remind yourself too. And well done, don't want to be injured to 3 weeks time...!! -
Ugh. Friday workouts are starting to follow a nasty pattern.<br />
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Today's workout had a 200m run or 250m row in between each of the following; 20 x 70kg Deadlifts, 20 x 20kg Kettlebells, 20 x 30kg Overhead Squats, 20 x Burpees, 20 x Double Under skipping, 20 x pullups, 20 x 30kg Squat Cleans<br />
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Took 25min and 07 seconds. -
Bit of a slog today after a weekend of drinking, and a 45min WOD as punishment.<br />
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The target was 7 rounds of 18 x 15kg Squat Dumbbell Cleans, 18 x Pullups, 10 x 60g Power Cleans, and 10 x Handstand pushups (mine were scaled to two plates, so didn't have to go down full distance).<br />
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I was going OK until about round 4 when I ripped a 1cm callus off my hand doing the pullups, so had to modify to burpees and change the power clean to deadlifts. Got another round in and was through the dumbbell cleans in round 6 when i ran out of time.<br />
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Best way to describe this workout was a grind. Nothing really kills your cardio fitness, but the difficulty was always there. Especially with the dumbbell squat cleans, bloody evil. Still happy to get 60 pullups out in reps of 6.