Fatbusting: Kirwan's log
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[quote name='Hooroo' timestamp='1343694704' post='300886']<br />
Full pull ups or assisted? That is pretty sensational.<br />
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Kipping/gymnastic pullups, if they were strict I'd still be in the gym doing them. The point is to "get more work done", so you get other areas of your body involved and getting worked (these are why my situps were so hard, as when you get tired you have to use your core more to kip, to pop your hip)<br />
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All four of the exercises were a horrible combination actually, the pushups were much harder for the pullups before hand as well. Lots of xFit workouts are like that, you look at one exercise and think that's no problem, and the one you do before hand wipes you out and makes it far harder than you expected.<br />
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Been getting cramp in my right lat as well, never had cramp there before. Gotta love new experiences <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> -
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THat is a big improvement! Huge change between Jan and Aug times!<br />
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is it just improved fitness/strength or does form etc play a part? I guess you'd be a lot more experienced about when you'll hit the wall and how hard you can push yourself. -
Main improvement is in the pullups I guess. I also saw a tip to go to 70% of failure in the reps, instead of closer to 100% because it takes less time to recover and then carry on the reps needed.<br />
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So for me, that meant splitting up the 21 pullups as 7/7/7 with around ten seconds rest instead of say 12, a longer rest, and struggling out the rest of them and being knackered for the next set of Thrusters.<br />
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Also, the Thrusters are only 42.5kg, and I can do 60kg reasonably comfortably now, so that helps too.<br />
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Wasn't feeling great either, got smashed yesterday as we did three WODs and I really felt it the next day. So think I can get into the six minute range if I was fresh based on that result. Stoked. -
Had a fun workout last night, the strength aspect was Split Jerk 1RM. Managed to get up to 95kg, and damn near almost got the 100kg up as well (just didn't get low enough, was being chicken). Previous 1RM was 85kg!<br />
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The WOD was killer, an 18 AMRAP of 9 Toes to Bar, 12 Shoulder to Overhead at 50kg, and 15 Overhead Walking Lunges holding a 20kg plate. I was beating the super fit 16 year old right up until the last round, and he beat me by 7 walking lunges! And he overtook me on the lunges!!! Dammit.<br />
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Got 6 rounds, and was 9 lunges from completing another round. I only kept ahead of the kid because I could do the overheads unbroken. -
I feel queasy reading your workouts!! Don't worry your old age ahem! I mean cunning and wisdom will give you the edge next time. Try and keep something in the tank and teach the nipper a lesson. Hmm I wonder how many heart attacks that approach has resulted in!!<br />
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Great effort on the split jerk!! Aren't you around the low 80kg's in weight atm? Lifting more than your bodyweight overhead is mean bro! -
[quote name='Paekakboyz' timestamp='1346279622' post='307764']<br />
I feel queasy reading your workouts!! Don't worry your old age ahem! I mean cunning and wisdom will give you the edge next time. Try and keep something in the tank and teach the nipper a lesson. Hmm I wonder how many heart attacks that approach has resulted in!!<br />
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Great effort on the split jerk!! Aren't you around the low 80kg's in weight atm? Lifting more than your bodyweight overhead is mean bro!<br />
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It's one the few times I've been close to him in a longer workout, him and his brother are amazing in the gym. They never stop in the WODs, and were even trying to work out how they could do burpees faster. They settle on dropping to the ground and "bouncing" from the impact. Nuts.<br />
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I'm 82kg at the moment, so yeah it's well above body weight. The weird thing is my squat is 120kg, I did the 1RM on that other day and there is nothing left for that. But my overhead strength is increasing all the time. Bit of gap for the squat to my dead lift too, so need to work on that. -
This is a before an after style post. Last night was just brutal, three rounds for time of 30 x 9kg wall balls (10ft target) and 30 x 30kg hang power snatch. So that's 90 reps of each, and it took around 26mins.<br />
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A funny thing happens when you do that many reps, your form actually improves towards the end because you are so tired you have to do it right I guess. My coach videoed the 80-85 reps, and I was surprised how fast I was getting under the bar. Was a horrible, horrible, grind of a workout. I knew I was in trouble when I was looking forward to the wall balls.<br />
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So that's before. I'll post tomorrow "after" tonights WOD, which I expect to be worse;<br />
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100 x 45kg thrusters for time.<br />
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Such a simple sentence, but that's going to be Hard. Looking at the videos online, sounds like the hamstrings will be in a world of hurt <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> -
Had a squiz at that workout on youtube...Ugh, good luck!!<br />
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I can see why you'll have sore hammies, amongst other parts! reckon it'd smash your shoulders/lats something chronic too.<br />
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Anyways, kick ass and set a mean time bro! -
12:09 and it was the shoulders that went first!<br />
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The plan was 10 sets of 10 as long as I could go, then break it into 5s. 5s came really freaking early. Normally I can do this weight for 21 reps, but that wasn't in my legs tonight. <br />
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Had a good race with the super-kid, we kept pace up until 80 then I pulled ahead by five and maintained it. GREAT feeling <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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Was nowhere near as hard as last nights WOD, but still a difficult one. -
Nice work bro!! Sounds like strategy is really important to getting across the line - if you go for gold right from the outset you'll just knacker yourself.
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Yep, the best thing it to target someone slightly better than you and try and keep pace. On most workouts I have to ignore the super-kid because he's too far ahead. But there is a group of us around the same level that make each other work hard.<br />
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Last night was as much mental as anything. Just have to make yourself keep picking up the bar and make your target. -
When I used to lift weights with Prop Cyril was good, on most things he was always a few KGs better than me, so drove me hard.<br />
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And that group all close in ability / fitness. That good too. When I used to row 100,000+ metres a week it was because there were 4 rowers on an online forum all over the world all very close in metres rowed in total, and we'd row each day and leap over each other, with the time differences etc. made for easy training, "just an extra 2,000 metres, that should stuff him" sort of thing.<br />
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and the mental thing, from FB, something along the lines of, "your mind will give up 100 times before you body does". Used to tell the Valley rugby boys that the only way to stop running was to pass out, then I knew they were knackered...!! -
Crossfit Total today, three sets to get your PB on Backsquat, Press and Deadlift.<br />
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Got to 120kg (failed on 122.5kg) for the backsquat. Added 5kg to my PB on the press with 70kg, and the I screwed the Deadlift up. Instead of going for my PB of 155kg (after getting 150kg) I got greedy and went for 160kg.<br />
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Has been a long time target to get to 160, so worth a go, should have put 155kg in the bank first. Added 7.5kg to my last Crossfit Total, so happy with that. -
Still keeping my 3/4 week xFit addiction. Been a tough week as my normal trainer is off and the super-kid is charge. He likes to have a finish off WOD after the main WOD, last night I had to drag myself off the ground and race the other guys to 20 burpees. <br />
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Finally worked out how to cycle those pretty quickly now too. One of the guys is just lightning at them, so I watched him and noticed that he throws himself down once he had his hands set. I was waiting until my hands were on the ground, before kicking my legs out. Now when my hands are close to the ground, I kick the legs out, let the chest/hips hit the ground, then flick back with my feet outside my hands. This means I can go straight to the jump, much faster.<br />
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I'm still sore from last night, it was a 20min AMRAP of 10 x 45kg Backsquat, 15 pullups and 200m run.<br />
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It's amazing what happens when you combine movements that are used for the next think, going from the run to backsquat was tough. Ended up doing 90 pullups too, was happy with that.<br />
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Tonights workout is "Grace" which is 30 x 60kg clean & jerks for time. My best time is 3.33min, which the super-kid matched exactly three weeks ago. Going to be a fun race!<br />
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The strength component is 1 x Clean, which last time was 90kg, so would like to increase that. -
Certainly more muscle, but my diet isn't clean enough to take the last bit off. How I look was only half of it though, 18 months ago I go puffed taking the garbage out (no exaggeration), that sad state of affairs is 100% sorted. <br />
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That said, I'm still a loose 32 inch waist and wearing much smaller t-shirts, so way smaller than I used to be. <br />
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Be nice to see the abs I'm keeping well hidden though <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> gotta find some love for cooking, I hate preparing meals.
