Fatbusting: Kirwan's log
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[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. -
The abs are the last to show, and the first to go hiding again.<br />
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Cooking doesn't need to take long. Today I just chucked some diced steak pieces in olive oil and garlic on slow heat, sprinkled salt, and near the end mixed in some cut up fresh mint leaves. Served it on some plates around kimchi in the middle. Yum! And very little effort.<br />
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Most days I'll prepare simple veges and fresh chicken pieces boiled-I mentioned that on a thread before. Only takes 10 minutes for the whole thing and tasty enough. -
Yeah, that's exactly the sort of meals I need to get sorted.<br />
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Murph today; 1 mile run, 100 pullups, 200 press ups and 300 squats, then another mile run. You can split up the three in the middle however you like, I went for the Cindy mix of 5 pullups, 10 pressups and 15 squats.<br />
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Took 52 mins, at a steady pace. Was pretty happy to get the full 10 reps of press-ups out for each round I did of that. -
Had a bit of a break through workout tonight. Have decided to go a bit harder in the warmup like I used to, which is usually a row or a run. Tonight was both, and for the first time in ages I actually ran the 800m at a decent pace and if felt good. No calf or Achilles pain, and the lungs weren't bad either. <br />
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Next up in the warmup was a kettlebell progression thing, but I ended up on the big fella (32kg) for ten reps. Couldn't even do one the last time I picked that up. <br />
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Next up was the strength work of 5 sets of 3 thrusters, working up to your max. Added 5kgs to get up to 75kg. <br />
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Then the WOD was a sprint 50 burpee pull-ups, a lung buster that would normally wipe me out. Tonight I got the best time of the day in the gym for 5min 48. <br />
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Gotta love days like this! -
It was part of the warmup, I started on the 16kg KB, for ten swings, then 10 air squats, them a hollow rock core hold, then up to the next KB weight (20, 24, then 32). Was just a swing from between the legs to above your head so your arm is behind your ear and the KB is straight up. All with your back arched in a strong position (at the bottom of the swing) and standing with your heels on the ground.
