Fatbusting: Kirwan's log

Kirwan

So had a funny week. Strained my calf doing double unders, stopped before really hurting it. The next day I had some ankle and knee pain, so rested for four days and removed any aggravating movements from the WODs (like running, box jumps, etc). 
Was doing a Barbell club, first section was 30mins to hit 1RM max snatch. Was feeling really sore from the previous day's workout (Cindy) so took my time warming up, went cautiously through the weights up to 65kg. I kept missing forward, a bit on my toes, and couldn't work out how to fix it. 
Decided to have three more lifts before moving to try and get a PB and get back more on my heels, and on the next lift I tore my quad, at the bottom of the catch (so all that weight above my head. Joy). Managed to get out of the way, luckily. 
Had to get rescued from the gym from the wife, which was only slightly humiliating:) 
Looks to be a partial tear, and I'm back walking three days later. Stairs and squatting aren't much fun though. 
Basically, I think I need to reorganise my schedule to have more rest in it, and only do two nights in a row. Might have to bite the bullet and add in something like Pilates for more mobility and work on some of my inflexibility and try identify any issues before I break myself.

El Toro supremo

Thats no good mate.........good luck with the recovery. Maybe your overall system is still down after the illness? Sometimes these things hang around much longer than we think. Just take it real slow.....

RL31

Pilates will be your new best friend Kirwan... Feel better soon!

Kirwan

Three weeks rest to let it heal properly (and move house). So rehab was moving boxes.
 
I got through my first workout back on Monday, predictably the lungs were in a world of hurt. I didn't do any full depth squats either, and low weight. I'll keep the weight light, but will go back to the full movement tonight and tomorrow.

JK

Are you still in West Harbour mate or elsewhere now?

Kirwan

<blockquote class="ipsBlockquote" data-author="JK" data-cid="465145" data-time="1418248075">
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Are you still in West Harbour mate or elsewhere now?
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Hobsonville Point, so still on the West...just.
 
Had a short workout last night, pleasing aspect was the 15 x 70kg Clean & Jerks went fine. Still doing power cleans, but am going to test out the full squat tonight, leg is feeling good.

JK

You are getting closer to the better part of town mate :good1:

Kirwan

Holiday season weight increase now removed. 50 days to get some cardio fitness before the Open starts, strength is the same/more than last year.
 
Tried a 5km run last week = calf strain (and sore arch and ankle). Sigh.

Kirwan

Over the calf strain, have the recovery from that down to a science. Workout tonight had running and 300 double unders in it to confirm that :) 
Suffering in the heat and sauna like conditions in the gym, upping my water intake appropriately. 
Have signed up for the Open again, so the clocks ticking on the cardio aspect. Strength is up there, wife bought me weight lifting shoes for Christmas so have been having fun playing with those. 
At 80.7kg, so getting closer to where I need to be.

Kirwan

Ok, so this has been an interesting month. I had a wee medical episode that saw me in hospital for a few days. 
Short version is I'm now fine, but recovering from a minor operation. This week has been the first week of being allowed to exercise, so I'm three one hour walks in. 
Plan to do two more and try out a jog on Saturday. If that goes well, two more, then I'll head back to the gym. 
I'll be on a drastically scaled version of Crossfit for three more weeks, with no weights until mid June. 
Weight has crept up to 83kg, so the target there is a not too difficult 3kg loss. 
Have zero cardio fitness, the first walk was tough! 
Only made one Open workout, had to watch the rest from the sidelines. At least my last Open workout was a good performance!

Paekakboyz

Dang bro, good to hear you are working back up to fitness. Good thing about come backs is knowing where you were at and how you got there. You should have built up a good base by mid-June. You'll be amping to smash some tin!

Kirwan

Thanks. I have a weird six months coming up. 
It's going to a cautious process to see what I can actually do again. Heavy weights, particularly things like Front Squats ,are probably not on the menu for me anymore. 
Still plenty of other lifts though, and my focus is now on the fitness and weight aspect, not my lifts anymore

JK

Take it easy mate but keep things moving, even if at a slower pace and lighter weight than before. 
Amazing how fast your fitness drops tho when you go from regular training to nothing at all fir a few weeks

Kirwan

Yep, it was the bed rest that really dropped it. That and the illness, the last workout I did was not pleasant.

Kirwan

Jog went really well. First four hundred metres was just awful as the operation site, umm, settled down and got stretched :) 
Once I got past that I got to enjoy the run. Apparently for the past few years I've not been operating at full capacity, so not getting enough oxygen to support my activity. 
Must have a bit of a stubborn prick to get through some of those xFit workouts (am sure my wife is furiously nodding). 
Today was the first exercise to put that to the test, and even though it was a short run it felt easy. Promising start.

Kirwan

Second run (6.5km) completed yesterday. Running downhill affects the operation site as well, so had to slow that down. Bit of walking in this one, but super happy about how fast I'm recovering - better than before the operation, so has fixed my issue.
 
Even got to mow the month-long neglected lawn.

Kirwan

So after a six week holiday, hit the gym tonight. Went to the 30 min class and substituted the movements for what I could do. 
Warmup was a 800m run (not jog). Thought I would try to keep at a good pace until I tired, but actually finished strong. 
So a promising start, certainly recovering quicker on the workouts so far. Have to be careful with the chest for a bit longer, wasn't super comfortable but plenty of other exercises to. 
Jumping squats ain't easy.

JK

Good to see ya back in there mate!

Kirwan

<blockquote class="ipsBlockquote" data-author="JK" data-cid="485165" data-time="1429040900">
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Good to see ya back in there mate!
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I was quite nervous, so a good checkpoint to get past. No real soreness (other that good old DOMs), only issue is the left shoulder hasn't been used a lot in the past month so that's sore today and I wasn't really using that, so will have to watch that when I add shoulder stuff next week.

Kirwan

Things have been going well. Have slowly been adding back different movements, tonight's was rope climbs. 
Mid June is when I'm aiming to start upping the weights. Heaviest I've done recently is 42.5kg thrusters in Fran. 
No problems with any of the movements, but after chatting to the doc I have retired the Clean. Can't risk it slipping down my chest(have to be careful with impact there also). 
That leaves my PR at 100kg, will not get any better :) 
Oh and heavy Front Squats are gone for the same reason. Will be making friends with back squats, dead lifts and the snatch. Can still press, again just have to be careful returning to the rack position. 
Have lost a lot of strength obviously, but things like running and skipping are going well. Get a very different next day recovery, hardly any DOMs and way more energy. 
Turns out having your heart work properly helps somewhat with exercise. Who knew?

The Silver Fern

Fatbusting: Kirwan's log