Fatbusting: Kirwan's log
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[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. -
Workout for Monday was;<br />
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Strength work was 5 x5 Overhead Squats. Matched my PB here of 50kg, then could only do 4 of 52.5kg and 55kg.<br />
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WOD was 60kg Power Cleans, ten pullups AMRAP in ten minutes. I think I did five.<br />
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And today was; tabata squats (improved my score from 14 to 15) then Cindy (20min 5pullups, 10 pressups, 15 squats AMRAP). Previous best was 11, got to 12 + 11(5 pullups and 6 pressups). Hands a re freaking mess though, which was a bit of a hindrance. New strapping technique actually stayed on the hands this time. -
I'm still keeping up the four a week xFits, just a little busy at the moment to log the detail. Got a good achievement today though, I can now link the kipping pullups, which will greatly increase the number I can do and reduce the time it takes a few of the WODs.
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Good to hear you are still progressing. Handstand pushups!!? It'd be super cool to be able to bust out a few of those!
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[quote name='BartMan']yes, those are always impressive. Might try and see if I can manage even ONE (against a wall) tomorrow, shoudler day![/QUOTE]<br />
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At the moment I can only do two or three, max. Really difficult, and it's hard with all your blood draining to your head.<br />
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Another cool one was wall climbs. You start flat on the ground with your feet on the wall, then walk back up the wall on your hands until your chest is on the wall, then walk back down under control. Then repeat <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=';)' /> -
[quote name='BartMan']SO YOU WALK INTO A HANDSTAND POSITION AGAINST THE WALL YOU MEAN? Sounds tough![/QUOTE]<br />
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Yeah, but it's easier than the handstand pushup. It's a core and shoulder/arm exercise. You aren't allowed to just drop, so when the volume gets involved, I'm sure it'll get tougher. I think it's paired with deadlifts, so that would be fun. -
Fun day to day, did my first rope climb and got a PB on Cindy. Rope climb was with technique of using your legs, wrapping the rope around your feet to make a step. <br />
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And Cindy was 14 rounds + eight of 5 pullup, 10 pressups and 15 squats in AMRAP in 20 minutes. So that works out as 75 pullups, 143 pushups, and 210 squats. My pushups deserted me in round 7ish, and I had to break up the reps, but was really pleased that my pullups and squats were all unbroken. Have learned how to do kipping pullups properly, and it makes a massive difference. Can do 15 of them in a row now.<br />
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Oh, and had the "fun" of getting stuck under a back squat and having to get out of the way and drop the weight. Umm, lets say I need to work on that! Didn't hurt myself thank christ <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':lol:' /> -
Still trucking along. Had to take a week and a half off as I had an injury scare, I went from nervously getting my neck checked out to the relief of rotator cuff problems.<br />
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My guess is that I didn't warm up enough for a try at my 1 rep max for Bench Press. Manifested itself in some interesting pain over the next few days.<br />
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Rest seems to have sorted it out, have some physio lined up to work out what actually happened. In the meantime, I've been back twice to xFit going at 90% and being very careful with warming up and have added in my suspected exercises carefully. Only one not tried again yet is hand stand pushups, I'll wait a week on those.<br />
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I did manage to get through a pretty comfortable 5km run on Friday, with no calf or other issues, so at least one injury site seems to be clearing up.