Fatbusting: Kirwan's log
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I figure if I can go at 60% at 6am in the freezing cold as my warmup, with no stretching, then I'm good to go. Touch wood.<br />
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I took two months off running, did one 5km, and are keeping the distances low. Seems to be working so far. Something had to. -
Interesting morning session. 800m warmup run again, no probs. Tweaked my shoulders doing a Jerk at 75kg, lost form and tried to recover to far forward and my shoulders bore the brunt of that. Completed 70kg previously though, and that was a PB.<br />
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I had to re-gig the WOD because of the shoulders, so ended up doing 4 rounds of 50 squats, 7 x 80kg deadlifts, 10 stupidly high box jumps. Took just over 10 minutes.<br />
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Have a rest day tomorrow, so have two days for my shoulders to recover from whatever they are complaining about. -
Another 6am job today, no strength work just technique work on the overhead squat so we could use that in a WOD.<br />
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Then it was 21-15-9 of 30kg OH Squat, Pullups and 400m run. I got lazy, I should have done 35kg (I finished all my sets in one go) and dropped the the pullups to 15-9-6 because my hands weren't handling it. Flat workout really, and I skipped dinner last night because of kid dramas so that didn't help.<br />
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Allowed one low intensity workout <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':(' /> At least the running is coming on, all at fast jogging pass, 800m warmup, and 3 x 400m. All good. -
Missed Friday's update, that was a lunchtime session made interesting because a new couple turned up. The guy was a military guy and super fit, and his girlfriend was awesomely hot. I've never seen the guys work so hard in class <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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For strength, we did 3 x Front Squat, I got my PB up another 10kg to 90kg (happily matching GI Joe). And the WOD was 3RFT of 10 x 50kg Clean and Jerk, 15 Ring Dips (I did them assisted) and 20 x 20kg Kettlebells. Think I took just over 13 minutes for that one, was a good workout.<br />
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GI Joe did 60kg for the C & J and unassisted ring dips and was just under a minute quicker than me. Interesting to peg yourself against someone new, when they are clearly seriously into fitness. -
And that would be three, had 9 or 10 last week.<br />
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Really tough workout today, am shakey shattered right now. Strength work as 5 x Snatch, which I got up to 40kg. Just a difficult exercise this one technically as well as effort wise. We were all blowing after this. Then it was 400m run (in the snow!), 21 x 20kg Kettlebell, and 12 x Pullups for three rounds. Took 15:12, stalled big time on the last round. Nothing left in the tank though, and very sore forearms. -
It's barely snow here, nothing has settled. Just running in some snowflakes <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />
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Very cold this morning, and only three of us turned up and one left early. The danger of working out when it's this cold is the risk of injury, and sure enough I've tweaked something in my pec. Hurts to raise my arm above my head, so will need to rest that.<br />
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Before that, we did a new warmup because of the cold, 400m run then two rounds of 10 Burpees, 20 x 16kg Kettlebells, and 30 x Squats.<br />
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Strength work was 3 x OH Squat, which I just got to 50kg again. Wasn't feeling great, was struggling to get my shoulders in the right place, everything was pretty tight (warning signs!).<br />
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Did the injury in the first few reps of the WOD, so did 20 Box Jumps and 20 x Squats for three rounds. Had plenty of earmups sets before hand too, so wasn't cold by then either. -
Yeah, and the pain is more in the shoulder now too. So the twinge I felt on Friday and bothered me in the weekend was the real start of this. <br />
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Nothing too bad, and I can still run and work the legs, might just push Thursdays workout to Friday and give it some rest too. -
Flat workout today, been focusing on a cleaner diet this week which turned into just less food. Fine when I'm not exercising, less fine at 6am on an empty stomach.<br />
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Our warmups have gotten a bit harder than the old stretching regime. 800m run, then two rounds of 5 x Inch Worms, 10 x Burpees, 20 x 16kg kettlebells, 30x squats.<br />
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Strength was 3 x Deadlifts. Got the PB up to 122.5kg and had more left in me, was just going through the motions really. I think that was more than 1 rep max though, have to search through here to check that.<br />
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WOD was modified for my shoulder, was 15mins AMRAP for 200 single under skipping and 10 x 100kg Deadlift. Something weird happened after the 200 skips, I got a severe headache (7 out of 10 bad) which then went away. I have no idea why, I'm guessing not breathing or tensing my neck or something. That ruined me for the WOD, I struggled through the deadlifts, had to drop the weight for the next rounds and got through 3 rounds in all.<br />
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Kept getting the headache for each 50 reps of the skipping. Stop, and then it would go away. Fucking annoying.<br />
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To end on a positive, the shoulder is fine, no pain at all. -
Trainer was off today, so the class was subbed by his girlfriend (who competed in the Australia regionals for Crossfit). Tough, tough workout.<br />
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We had two WODs today, all races <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> First was 500m row, one min rest 400m run, did that in 1.42min and 1.35min, had nothing left for the run! My best 500m row by far (first time I've ever seen 1.35 split on the rower!). <br />
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Second WOD was 10,8,6,4,2 of 50kg Front Squat and Pullups. Front squat was easy, pullups fell away badly after the first 18. Completed that in 7.28min.<br />
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There is talk about putting a team together for the Aussie regionals early next year. I'll have to improve a hell of a lot, but it is tempting. I'm completely addicted. -
Have had a bit of a set back. I bought a skipping rope over the weekend to start working on my double unders and get the continuous reps of those going. I got the same problem as earlier in the week and got a blinding headache around 200 single unders (the warmup part!). Thought I might be tensing my neck, so relaxed that, did a few 100 reps sets, and some pushups, box jumps, burpees, etc. All completely fine.<br />
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Went back to do 200 again and pretty much collapsed with one of the worst headaches I've ever had (and I get migraines), which went away after a few minutes.<br />
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So obviously went to the doctors, and it seems like I have benign exertion headaches. Whatever that is when it's at home. It seems bizarre to me that I can do squats, rowing, running, high volume weight lifting, and all that cross fit jazz, but can't skip.<br />
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Anybody had anything similar? -
Crazy! I knew skipping was intense cardio but I would have thought your crossfit training was pretty similar... Maybe something about the vertical movement? bouncing etc? At least you've worked out a rough boundary on when it seems to occur.
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I don't think it's the cardio aspect, other than my breathing may not have been right. I wasn't out of breath or anything, and I do far more intensive cardio with no problems (the 500m row, for example and that was around the same time frame as the skipping).<br />
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At the moment I'm working on these theories that my neck was in the wrong position and it's pinching a nerve/affecting bloodflow or my breathing is not correct or, finally, that I'm dehydrated. The last one is easy enough to check, I'm just switching to measured bottles and I'll track the fluid.<br />
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The first two are a bit harder to track, but I did a workout this morning and I can feel the headaches on kettlbells and pullups now too. Just can't do those exercises long enough to get the painful version. That or I'm gunshy because of Sunday and "it's all in my head".<br />
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Took it easy today anyway; Warmup 800m run, 3 x (5 Burpees, 10 x 9kg medicine ball squat clean, 20 x 16kg Kettlebell swings). Technique work on the Power Snatch then a WOD of 21, 15, 9 of 35kg Power Snatch and Pullups. -
it's got to be the jumping (says Dr Bart). and if a nerve is pinching, pinching it 200 times in a row is going to be not too good and make you feel pretty fucked up (technical diagnoses). So if skipping screws you up, don't do it...! <br />
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That'll be $400 thanks.
