Fatbusting: Kirwan's log

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.

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.

Kirwan

Shit, it's been a while since my last update. Took about ten days off for a holiday, but other than that it's been 4/5 times a week doing xFit and one 5km run a week. 
 
First week back was just awful, got "exertion headaches" again, dizziness, almost puked at one point but after four sessions back I' was all good again. The last week has gone great. 
 
Am a trim 82kg, still more to lose around the middle, but I have added a decent amount of muscle now. Making slow progress, but am waaay fitter than I used to be. 
 
Looking at the post above, where I did 5 x5 110kg Deadlift, I did 3 x 130kg today (continuous reps, no letting go of the bar). So that's coming along. Am going to sign up for the xFit Open to have a laugh at where I end up. This is my benchmark year, plan to beat what I get next year.

BartMan

good work on those deadlifts. That would almost be my favourite exercise. 
 
And had been wondering about how you've been doing! 
 
Speaking of puking, had one of my rugby boys spewing up last Tuesday - YES!!

Kirwan

My favourite is the power clean, just something fun about that one. Deadlifts are good though. 
 
A new woman in my class today getting her first introduction to them, and was asking "am I supposed to be seeing stars?". Made me chuckle.

taniwharugby

fark, 82kg, I havent been that light this century!! 
 
My middle is my problem too <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=';)' />

BartMan

you know you've had a good deadlift set when you have to hang on to something after you have finished the last rep!!

Kirwan

At our gym, we call it taking the gladiator knee ala Mr Crowe. 
 
And TR, 82kg is still a little on the heavy side for me. I'm not really too worried about what I weigh, but I could trim up a little bit more still.

Kirwan

So today is the start of the Crossfit Open, which is five weeks of a prescribed workout per week and the top 60 in each region go to the Regionals, and then the top three in that go to the Games which is broadcast on ESPN. 
 
47,000 had registered as of yesterday and increase of over 20,000 over last year. 
 
My goal is to complete all five workouts, which is not a given at all. Particularly with the later weeks were some of the weight gets heavy. 
 
Annoyingly, I strained my archilles last week doing double unders so I'm praying they don't turn up in the first workout. We find out what that is at about 1pm....

dK

Good luck mate. Would love to do the cross-fit, but the Amsterdam franchise is way out of town (i.e not in Amsterdam) and too far to commute to.

Kirwan

Well the first workout was as many reps as possible in 7mins of.......burpees! 
 
I had my first go last night, I'll do it at least one more time. Got 76 but I went too slow at the beginning trying to pace myself, it really doesn't matter if you go fast at the beginning and end, the middle is just going to suck. I want to get as close to 90 as possible, I'll be happy with that. 
 
Some freak has done 140, that's 20 a minute!

BartMan

wow, 7 minutes of burpees! Getting your mind around that to start with must be the hard thing. 
 
Theory time, just go out hard and keep on keeping on - like rowing, go out hard and just keep on keeping on as long as you can!! 
 
I think at the end of this BB season I'm definitly going to have a 'muck around' month when I can have a crack at this, and MN5's bench until you die routines, just 'fun' stuff!

Kirwan

Yeah, we talked about it at the end. Once you get your marker down and know what you can get, you know you can push on a bit. I really didn't know at the beginning what shape I'd be in at the end, and the thing that got me was the 6inch jump you had to do for each one (jump to a bar, or rings). 
 
I'd done 150 wall balls the night before, after some 5 x5 back squats, so my legs were a bit flat. Want another crack fresh and with a pace in mind that I know I can do.

BartMan

so youn have to jump to a mark each time - that's good, no cheating, and no arguing about cheating afterwards!!

Kirwan

Yep, you have to touch the rings/target with both hands for each rep. And the bottom your hips and chest need to touch the ground (that bits easy as you collapse to the ground). 
 
I managed 80 on the second attempt, but fucked if I'm ever doing that workout again. I feel terrible.

JK

Good luck with the Crossfit Open Kriwan. Sounds cool eh and those extra 20,000 entries this year is a real sign of its popularity. 
 
But geeez 7minutes of burpees.....wonder how many you will have done by the end of the week?

Kirwan

Yeah it's up to 60,000 now up from 26,000. And all those participants have done 1 million burpees so far <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />

Kirwan

The final participation figures ended up at 68,000 which is just mad. 
 
Just finished the second Open workout which was all about the Snatch (snigger). 
 
All Snatches, all in ten minutes (Muscle Snatch, Power Snatch, Squat Snatch, whatever you can use to get it above your head) 
30 x 35kg 
30 x 60kg 
30 x 75kg 
then as many as you in the time left of 94kg (weights converted from pounds) 
 
Top score in the world so far is 98 reps, mine was 55. My previous best snatch was 60kg, so the entire middle 30! So I did 25 of my previous one rep max in a row, under time pressure. So very pleased with that. 
 
It's hard to explain what this workout does to your lungs. Needed a bit of a lie down, yes in a starfish....

The Silver Fern

Fatbusting: Kirwan's log