Fatbusting: Kirwan's log

Kirwan

[quote name='BartMan']SO YOU WALK INTO A HANDSTAND POSITION AGAINST THE WALL YOU MEAN? Sounds tough![/QUOTE] 
 
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.

Kirwan

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. 
 
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. 
 
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:' />

Kirwan

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. 
 
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. 
 
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. 
 
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.

BartMan

yay on that news K. Rotator Cuff problems, we're getting older...

Kirwan

Yeah, sucks to get old <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> I got to do the Bear today @50kg in a WOD. Yeah, that's hard work.

Kirwan

Amusing workout yesterday; 
 
10 Handstand Pushups, 20 9kg Wallballs, 30 Toes to bar, 40 50kg Power Cleans, 50 Burpees, 60 35kg Sumo Deapdlift Highpulls 
 
Took somewhere around 21 minutes. Toes to Bar and Burpees kicked my arse, did the handstand pushups unbroken though, was pleased with that. Felt like puking during the Burpees.

Paekakboyz

I watched a youtube video that was pretty close to that workout - ugh it looked super painful!! the toe to bar one in particular. Nice work on the handstand pushups! 10 in a row is excellent.

Kirwan

[quote name='Paekakboyz']I watched a youtube video that was pretty close to that workout - ugh it looked super painful!! the toe to bar one in particular. Nice work on the handstand pushups! 10 in a row is excellent.[/QUOTE] 
 
Yeah that was a surprise, as my previous best only a few weeks ago was three - and I just done a PB on the Push Press and figured my shoulders were toast. 
 
The toes to bar aren't too bad, I mainly struggled on those because my hands are all cut up.

Kirwan

Today was all about the snatch. I went to a different class time today and was the only one there (no surprise, it was Monday 9am....) so the trainers asked if I minded helping him work on his snatch x 3. Got a PB of 50kg, was pretty happy with that.

Paekakboyz

[quote name='Kirwan']Today was all about the snatch. I went to a different class time today and was the only one there (no surprise, it was Monday 9am....) [B]so the trainers asked if I minded helping him work on his snatch x 3[/B]. Got a PB of 50kg, was pretty happy with that.[/QUOTE] 
 
Only in crossfit lol!!

Kirwan

or Olympic lifting <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> It's hard to write snatch without sniggering, or say it the gym. Some terrible joke to be had.

BartMan

yep, sounds funny I had a snigger too! Sounds like a bad line from a bad porno!

Kirwan

All joking aside, the exercise knocks you around. Every time I've done an hour of these, by the afternoon I feel like a cripple. Works everything.

BartMan

I would love to get stuck into the olympic lifts - but don't want to be taught bad technique etc, and no one here to teach it right. 
 
WOuld have loved to be an Olympic lifter, reckon it's primeval, just having to lift something really really heavy over your head!!

Kirwan

Absolutely smashed. You know it's going to be a tough workout when the trainer advises you not to do the normal 800m run warmup... 
 
Meet Eva; 5 rounds for time of 800m run, 30 x 32kg KB swing and 30 pullups. I had to scale to the 20kg KB and do jumping pullups, and still took 45mins to do 4 rounds. Hard to describe what happens to you in the run after the kettlebells + pullups. Not much oxygen left, that's for sure.

BartMan

fark, can well imagine. there would be nothing left in the legs after those 800s. Or the lungs. no rest for the wicked in that one!

Kirwan

Heavy day yesterday, lots of cleans. Worked towards 5 x 5 of 70kg squat clean, which was a PB, so happy with that. 
 
Short WOD of 8mins of 17.5kg dumbbell squat cleans and pressups in the following sequence, 3,3 - 6,6 - 9,9 - 12,12 - 15, 15 until you run out of time. I got up to the end of 15s before spluttering to a starfish position.

Kirwan

First Aussie Hero workout called Wood for today; 
 
5RFT of 400m run, 10 x Burpee box jump, 10 x SDHP and 10 x Thrusters, 1min rest between rounds. 
 
Took me just over 30mins (with the rest time subtracted), was all legs and no oxygen. Pleasant.

BartMan

I'm going to pull some of these out for pre season rugby training with the boys - should result in some deaths I expect.

Kirwan

On target for a normal week of four sessions, will likely do my second week of five as it's the last week for the year as the gym shuts down for a few weeks. 
 
Yesterdays was awful, just awful. My endurance is still very average, and this one was all about that ability. 
 
It was three teams of three doing two rounds for time of; 
 
30 x 30kg ground to overhead, 30 24inch box jumps, 30 x 16kg Kettlebells, 30 x 6kg wallballs to 10ft target, and 30 x Burpees. 
 
Each team member can't start until you have finished your group of 30, so you have to game it a bit and put your fastest person first, etc. I was in trouble in the first burpees, and I still had a full round to go! Very close to puking in the second round, obviously went too hard out <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> The strength work was 5 x 5 deadlifts as well, which I got to 110kg (you can't let go), so that hits you hard too when you add it up.

The Silver Fern

Fatbusting: Kirwan's log