Fatbusting: Kirwan's log

Kirwan

Pussied out of the 6am session and went at lunchtime instead. It took all of the warmup to get loose, pretty sore today. 
 
Today was 5 x 1 Back Squat. I got that up to 105kg, tried at 110 but failed and twinged my thigh a bit. One of those days today <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> 
 
WOD was 30 x 42.5kg Clean and Jerk. Was racing the other guy in there for that, and dead heated the finish! Robbed.... I think it was 3mins 15 or something, was quick anyway. 
 
Going to have a rest day tomorrow to get over the soreness, and then aim for 6am Friday. Reserve day is Saturday at 9am.

Kirwan

6am Friday done and dusted, first week with four sessions. A bit wrecked, was starving after this one. 
 
He saved the worst to last, today was 3xPB Deadlift which I got up to 120kg. Then the WOD was special. 50 x OH (Press, Push Press, whatever to get it above your head) and 100 Burpees. Burpees where you had to jump and touch the bar above you, which I think is 8ft up, felt like 100ft up for the last 50. 
 
You could do it in any order you like (like 10 OH, 10 Burpees and do it in reps). I screwed mine up and finished with a stretch of 40 Burpees in a row. Very close to throwing up on that one. 
 
Nice feeling being done with your exercise by 7am. I used to struggle to get out of bed at 8am.

Kirwan

Oh, and you had to finish within 20mins or you failed. I was close, was around 19mins I think.

Paekakboyz

ugh I get a bit queasy just reading that. Did a few rounds of burpees at my last boxing session and they knacker you (providing you put some effort into them). Having that bar to jump too would have certainly seen to that! would have loved to have seen your face when you went "40 to go!!? fudge!!" lol 
 
Nice work on the DL's and on getting along to 4 classes. Funny how sometimes the biggest challenge is actually getting to the workout. Once you are at the gym/field whatever you just get stuck in.

Kirwan

Yep, the hardest part is getting out of bed. Once my gym gear is on, it's no different that how I feel at the 12pm class. 
 
The instructor suggested 5 x OH and 10 x Burpees and do that ten times. Next time I'll listen, fort in a stretch when you are knackered is not pretty. It's funny when the weighlifting part becomes the "rest".

BartMan

right on that time thing - great to know your exexercise is done for the day and most of the world is yet to even get out of bed! 
 
Not so great sort of though when you wake before your alarm at 5:20 every morning. Although Ness forgot to set it the other morning, and my one eye opeened looked at the clock and saw it was past alarm time. So the internal clock gets pretty attuned!

Kirwan

So I actually managed five sessions this week, not a crossfit one today, but got invited to a weightlifting class he does after the saturday crossfit class. Just over an hour of working on the snatch (snigger). The class is taken by an older guy who's got a bit of a background in coaching in the UK, was some very technical advice, was really interesting. 
 
I felt awesome in the morning, and then the hurt kicked in and I can barely get off the damn couch. Thankfully there is plenty of rugby on, the kids are in bed and the wife is out with her friends. Mmmmm beeer.

Kirwan

WOD was tough on the lungs today. 3RFT of 500m row, 12 x bodyweight Deadlift (82kg) and 21 stupidly high box jumps. Took 15:32mins to cough and splutter, red faced, through that. The rowing nicely takes all the energy out your thighs for the deadlifts and then when your legs and back are knackered you get to jump up on two tractor tires on some gym mats (standing tall on the tire). 
 
Strength was 1 x max Thruster, got that up to 70kg, and had a failed attempt at 75kg. Could have gotten 72.5kg up, but got greedy again. Big gains are over now, just got to take the small ones now. And can now do 6 pullups. Slowly, slowly catchee monkey.

ACT Crusader

[quote name='Kirwan']WOD was tough on the lungs today. 3RFT of 500m row, 12 x bodyweight Deadlift (82kg) and 21 stupidly high box jumps. Took 15:32mins to cough and splutter, red faced, through that. The rowing nicely takes all the energy out your thighs for the deadlifts and then when your legs and back are knackered you get to jump up on two tractor tires on some gym mats (standing tall on the tire). 
 
Strength was 1 x max Thruster, got that up to 70kg, and had a failed attempt at 75kg. Could have gotten 72.5kg up, but got greedy again. Big gains are over now, just got to take the small ones now. And can now do 6 pullups. Slowly, slowly catchee monkey.[/QUOTE] 
 
Good WOD, I will try it on Weds. Is the box jump 24" or higher?

Kirwan

I'll ask tomorrow morning, I think the point of this one was to do the recommended stats. It's Christine if you want to look it up.

ACT Crusader

[quote name='Kirwan']I'll ask tomorrow morning, I think the point of this one was to do the recommended stats. It's Christine if you want to look it up.[/QUOTE] 
 
Cheers, Christine is 24" Box Jumps. 
 
Looking forward to it

Kirwan

6am session done and dusted. He flipped the WOD and strength work around today, so we ended on the Push Press (5 x 60kg) in an wobbly state. 
 
Up on the board was 100 Pullups, 100 Pressups, 100 Situps and 100 Squats, but thankfully he scaled that to 25, 50, 75, 100 otherwise I'd still be doing the pullups. We did some work on kipping pullups that ripped my hands to shreds beforehand as well, which was a nice warmup for the WOD.... 
 
Pretty flat now, but pleased it's out of the way for the day.

Kirwan

Session 3 completed for the week, number 4 due tomorrow lunch time (and could sneak to 5 again if I can convince the wife to watch the kids for a bit on Saturday morning and do the weight lifting class). 
 
Today was brutal, no other word for it. Strength stuff was front squats x 1, got that up to 90kg and had a bit left in the tank, so got conservative there. 
 
Then the WOD. Jesus. Five rounds of 1min 40kg deadlifts, 1min 40kg Hang Cleans, 1 min 40kg Front squat, and then 1min rest. You add up all your reps for your score (218, deadlifts fell away, but the rest was the same reps each round). 
 
The starfish recovery position was in effect at the end of that. Deadlift form was poke too, so finished with a nice little back spasm. Wasn't getting low enough, and arching my back because I was rushing and was buggered.

Kirwan

And just a quick update on goals, have turfed the 75kg target. I'm still getting trimmer, but now up to 82kg. So ignoring the scales and just going by how clothes fit. If the belt goes up I'll focus hard on the diet. 
 
At the moment I have a happy medium of eating better, but not denying the odd treat. Still not drinking much, but not missing that. 
 
Body looks very different to last October.

MN5

[quote name='Kirwan']And just a quick update on goals, have turfed the 75kg target. I'm still getting trimmer, but now up to 82kg. So ignoring the scales and just going by how clothes fit. If the belt goes up I'll focus hard on the diet. 
 
At the moment I have a happy medium of eating better, but not denying the odd treat. Still not drinking much, but not missing that. 
 
Body looks very different to last October.[/QUOTE] 
 
I've pretty much done the same with bodyweight, if I get too much under the ton I'm gonna lose a bit of muscle as well which would suck. As long as I don't go up over 101kg I'm pretty happy to be honest. A "slimfit" XL fits pretty well on me, a tiny bit tight round the shoulders and arms but a fair bit of room round the middle.

BartMan

ahh, the world famous starfish recovery, love it.

Kirwan

[quote name='BartMan']ahh, the world famous starfish recovery, love it.[/QUOTE] 
 
I was distracting myself while in that position watching the steam rising off me and the steam train panting I was doing. Great weather here on the coast.....(three days of thunderstorms so far)

BartMan

that would make a great photo!

Toddy

[quote name='Kirwan'] And can now do 6 pullups. Slowly, slowly catchee monkey.[/QUOTE] 
 
Pull ups are a bitch. i really struggled to get my reps up on these. Used to use the assisted pullup machine but found it wasn't really helping with the real thing. So I changed to doing 1-3 reps of 5 sets with 5kgs weight between my feet doing the real thing. When that got better I moved on to upping the weight rather than the reps. Also overloaded my lat pull does to limit it to 5 sets of 5. After about a month of this I found I could do 3 sets of 10 fairly easily.

Kirwan

[quote name='Toddy']Pull ups are a bitch. i really struggled to get my reps up on these. Used to use the assisted pullup machine but found it wasn't really helping with the real thing. So I changed to doing 1-3 reps of 5 sets with 5kgs weight between my feet doing the real thing. When that got better I moved on to upping the weight rather than the reps. Also overloaded my lat pull does to limit it to 5 sets of 5. After about a month of this I found I could do 3 sets of 10 fairly easily.[/QUOTE] 
 
Thanks for the tip. Will give that a try too.

The Silver Fern

Fatbusting: Kirwan's log