Fatbusting: Kirwan's log

Paekakboyz

yeah it is satisfying to know you can pick something up with breaking yourself - have you noticed your posture has improved? Great for any work or life stress as well. 
 
Are you hitting a level that you think is sustainable long term? I always aim for at least 2-3 gym sessions but I have been slack on the extra couple of cardio sessions. Good thing about crossfit is its all mixed in together... in a painful, intense toture session!! lol

Kirwan

Yeah, posture/previous back pain, all that stuff is good. 
 
I have a good routine going now, took a while to schedule it right. I now have a rest day on Wednesday, and two over the weekend. So that means I do no more than two sessions in a row. I only do two 6am sessions, and the others are at lunchtime (and take less motivation to get to). Not doing three in a row has made a big difference to my general soreness and energy (and to my moods according to the wife...) 
 
Monday/Tuesday are the only days where I have to go when I do, the other two I can mix and match the times depending on the week I'm having. As you can see, I've over thought this <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=';)' /> 
 
I'll see how I am at the end of August and see if I need to drop back to three a week. As long as I'm not always knackered and not getting any niggles, I can carry on like this. Trainer also mentioned that he was discussing his clients that come 4/5 times a week, and the Wellington guy makes them take a week off on a regular basis to let their bodies recover. Sounds sensible, life will probably interrupt to enforce that anyway.

Wairau

great thread, you're doing a lot of interesting and hard workouts-keep this up for the rest of the year and beyond and you'll be making a solid base. 
Do you do any dips? I find they are great for shoulder strength, and my previously perennially sore shoulder is getting tougher (touch wood). 
Try hill sprints too. But I would say that. 
One addition since I know you're a desk worker-just spend 5 minutes stretching on the pull up bar, full stretch up with head and shoulders stretching up and back, and breathing slowly into the diaphram etc. Also can do the breathing while holding suspended after doing 1 pull up. Always good to work on extending the torso. 
Good luck.

Kirwan

Thanks, just starting on the ring dips, they get used a lot in xFit workouts. I'd love to do hill sprints, but I'm still managing my way through jogging, due to the calf issues. Due another run this weekend, so if I can get to 5km runs with no issues, I'll start picking up the pace. 
 
My aim is to play the golden oldies rugby with Bart this year. Be a shame to waste the leave pass I have for that....

Kirwan

Weight orientated workout today. 5 x 5reps Front Squat, which I got up to 80kg, failing at 82.5kg cause I didn't keep my elbows up.... 
 
Then the WOD was 30 x 40kg Power Snatch which I completed pretty quick in 2:56min, was very happy with that. Did the last 10 reps in one go. (10, 5, 5, 10). 
 
Not knackered after the weight ones like that, add in some box jumps and them I'm toast.

Kirwan

Satisfying section ticked off today, first full month of 4 xFits per week. Fridays are turning into the thrash us because we have two days off workout, was a goodie today. 
 
Strength was 3 x Press. Got to quantify the difference between a Push Press and normal Press, and it was less difference than I thought it would be. Did three reps of 57.5kg. 
 
WOD was 10 x Burpees, 20 x 6kg Wallballs at the 10ft target, 30 x 40kg Power Clean, 40 x 20kg Kettlebells, 50 x Squats, 60 cals on the rower. Aaaand starfish. 
 
The most pleasing thing has been that after 5mins and a drink after the workout that I feel pretty good. Recovery has certainly improved.

Kirwan

Also have change breakfast to Oats/Banana/Scoop of Protein powder, to try an increase energy levels. Still feeling really flat.

BartMan

How much oats - a cup? and a banana and protein powder - the breakfast o champions? What protein powder do you use - I can get you some Raisey's Build at about 20% off retail - check [URL="http://www.raiseys.co.nz"]www.raiseys.co.nz[/URL]. They have some pretty nice products, can get anything you like off that site for the 20%. The lemon flavoured sports drink is pretty good, and as I said above, I think the Build would be good for you (Chocolate very good). The Whey and honey powders are nice too! 
 
Good breakfast the key - and maybe some good carbs at lunchtime - we are allowed kumara at the moment with lunch, its now a habit that we roast enough for the next days lunch each night. chop it quite small and you can eat it cold by hand - sort of like half egg sized chunks. 
 
That should start giving you the energy that you need to get you out of this flat patch I reckon.

Kirwan

I got the Uncle Tobys quick sachets, so just one of those. Tasted pretty good with the protein powder on it. I will take you up on that offer when I use up the small container I bought to try out protein powder again (nothing special, generic brand stuff).

Hooroo

Mate, if you want to feel amazing get the Whole Grain Organic Oats (Don't have to be Organic I guess but in our supermarket the only wholegrain oats are Organic) It takes a day or two for the body to get used to them but I actually crave them in the morning now

Kirwan

[quote name='Hooroo']Mate, if you want to feel amazing get the Whole Grain Organic Oats (Don't have to be Organic I guess but in our supermarket the only wholegrain oats are Organic) It takes a day or two for the body to get used to them but I actually crave them in the morning now[/QUOTE] 
 
I got the sachets because I don't have time to arse around cooking anything (my days are crap at the moment, hence training at 6am...). Is there that much of a difference between them?

Hooroo

Yeah there is quite a bit of difference. Especially health benefits9great for cleaning intestine etc). I also think Whole Grain ones are the only ones that contain protien too. 
 
I just chuck them in the fridge overnight with milk or water and they are ready to go in the morning. 
 
Got all this off the fern too. 
 
[URL]http://www.healthyfood.co.nz/articles/2008/november/ask-the-experts-whole-grain-oats[/URL] 
 
[URL]http://www.wholegrainoats.ca/[/URL] 
 
Life Changing <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />

Kirwan

Fair enough, I don't want to have a dirty intestine <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=':)' /> 
 
Will see what options there are at the shops. Least this area being full of lifestyle blockers/hippies there are a lot of healthy food shops, and stock in supermarkets.

BartMan

I use whichever whole grain rolled oats are on special at the local New World. I like them chewy, so just make them up in the morning, like Hooroo said, if you want to have them a bit softer - soak overnight.

Kirwan

Death by deadlift. Am absolutely shattered <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=';)' /> 
 
Strength was 5 x 5 deadlift, worked that up to 115kg (previous best was 80kg the last time I did it! Must have been at least two months ago). Felt like I could have done 120kg, but ran out of sets. 
 
Of course had I known that was setting the level for the WOD, I might have taken it a bit easier. As everyone else got to do 70kg DLs, I got lumped with 80kg. WOD was; 
 
30 - 20 - 10 of 80kg Deadlift and 15kg Ground to Overhead dumbbells (Ground, Clean, Press). Hard to describe the agony of this one, effectively 60 x body weight Deadlifts, and the dumbbells were hell. Longer than normal starfish, great start to the week.

Kirwan

6am done and dusted. 5 x 5 Overhead Squad, ended at 50kg (PB). WOD was 21 -15 - 9 of 42.5kg OH Squat and Burpees. Notable for being my first Rx weights workout, took just over 14mins. Middle 15 OH Squats were just terrible form, and it really sucks having to keep picking that weight back up from the ground.

Paekakboyz

Rx workout? what does that mean? Squats and burpees - what a way to start the day! 
 
Good effort on the deads too - funny that pushing on max lift punishes you when you set the weight for the WOD! 
 
Do you think you could replicate these kind of workouts on your own at another gym now? that would be pretty cool for when you need to travel or be away from the crossfit gym for any length of time.

Kirwan

The crossfit thing has set weights for you to use, and strict form guidelines (eg, what exactly is a pushup or a box jump) so you can compare your times worldwide. So today's workout was called "Jeremy", and I set my time using the Rx weight, so I can lookup other people results and know we did the burpees the same, and had to get deep in the squat to get a rep counted. 
 
As for replicating them, I'm sure I could. You do one in the backyard with burpees, pressups and boxjumps pretty easily. I do find it easier to get motivated in a class scenario though.

ACT Crusader

I was told the 'Rx' means required weight so as Kirwan says it can be compared worldwide and if you want to go that step further, film yourself and send the vid into Crossfit.com

ACT Crusader

[quote name='Kirwan']6am done and dusted. 5 x 5 Overhead Squad, ended at 50kg (PB). WOD was 21 -15 - 9 of 42.5kg OH Squat and Burpees. Notable for being my first Rx weights workout, took just over 14mins. Middle 15 OH Squats were just terrible form, and it really sucks having to keep picking that weight back up from the ground.[/QUOTE] 
 
That awesome man.

The Silver Fern

Fatbusting: Kirwan's log