Fatbusting: Kirwan's log
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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. -
Today was an exercise in mental strength. A 6am workout that in reality was a 5am workout to the body clock, I had pulled up badly from yesterday and was sore as a sore thing, and my hands were ripped to shreds. I stomach muscles have been struggling to recover from last Thursdays toes to bar workout too, so all in all I feel crap <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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I tapped up my hands and the instructor kindly changed the WOD around them, and we did some skills work on some gymnastics stuff.<br />
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Then we did 5 x 10 Backsquat, but at a reasonably light weight. Think we ended up at 70kg at the end.<br />
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WOD was 15mins of 10 x Wallball, 10 x 20sec planks, 10 calories rowed (should have been box jumps and more toes to bar....). I skipped box jumps because my Achilles/calf is playing up.<br />
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If I was a horse they's shoot me... -
lol - the mental strength, the hardest one to train, but the one that is the best to have!! Has been hard the last few days though, gettin up at 4:20 instead of 5:20, dark again, and with this little cold snap, just sucks, you workout at the gym for an hour and still cold at the end!!
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[quote name='BartMan']lol - the mental strength, the hardest one to train, but the one that is the best to have!! Has been hard the last few days though, gettin up at 4:20 instead of 5:20, dark again, and with this little cold snap, just sucks, you workout at the gym for an hour and still cold at the end!![/QUOTE]<br />
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Oh yeah, while I'm whinging, it was farking cold! -
Good workout today, only issue was the hand calluses which I can work through. Long WOD today, so no strength work, just some gymnastic strength work, mostly around the core. Was damn evil.<br />
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WOD was 20 calories rowed, 30 9kg wallballs, 20 toes to bar, 30 box jumps, 20 x 32kg kettlebell sumo deadlift highpulls, 30 burpees, 20 x 50kg Push Press, and 30 x 15kg plate held overhead, lunges. Took about 23mins. -
Strength workout today, 7 goes to get your max snatch weight. Got mine up to 52.5 kg, putting 7.5 on my last PB for that. Sooo close to getting 55kg, but I ended up on my arse <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=';)' />
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Snuck in a Saturday morning workout, ended up doing two WODs. First was 3RFT of 21 x 15kg dumbbell snatch (right hand), 21 pullups, 21 x 15kg dumbbell snatch (left hand), then 21 x toes to bar. My hands hadn't recovered from the rest of the week, so after the pullups I had to swap those for the next two rounds for burpees and the I did the scaled version of the toes to bar on a raised bench (still sucked...). I think that took something like 28 minutes, was a hard workout, lots of sweat.<br />
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The second WOD was Grace (30 x 60kg Clean and Jerks for time). 60kg is the Rx weight for this, and the last go at this I had 6.01min (1 sec slower than the instructor). So I wanted to get close to that again, and hopefully get under 6mins. I smashed it and clocked 4.28min, and was really close to losing my lunch <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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Was really happy with my form doing them too, didn't feel rushed either. So was a good feeling.