Fatbusting: Kirwan's log
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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.
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Had a good yardstick workout the other day. Fran came up again, and it's the fourth time for the year. (21-15-9 42.5kg Thrusters, Pullups)<br />
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In January my time was 12:51min, which I improved to 10:29min six weeks later. In August I dropped it again to 7:28min, and finally last week I got it to 6:16min.<br />
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Pretty stoked to halve it in ten months. Next target for that us under five minutes, will definitely puke if I do that... -
[quote name='MN5' timestamp='1350945424' post='319779']<br />
Have been watching quite a bit of crossfitting on ESPN. The word machine doesn't do those guys justice, fuck me, talk about elite athletes. As all rounders they just can't be beaten surely !<br />
[/quote]<br />
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They are completely mental. Huge engines and pretty strong mentally, Froning just doesn't stop moving. -
Am totally smashed today, everything hurts and I love it <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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Had two workouts in the last few days that look fine on paper, but just murdered me.<br />
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Tuesday was 21-15-9 of Hand Release Pushups, Pullups and Knees to Elbows. I knocked that off in just under ten minutes.<br />
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Wednesday was 5 Rounds for Time of 12 Push Presses (50kg), 200m Run, 8 Squat Snatches (50kg)<br />
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The combination of movements just fatigues the crap out of you. By the time I got to knees to elbows on Tuesday my core was on fire. Same with the Snatches last night. My PB is 60kg for that movement, so 40 reps at 50kg was tough as, absolutely exhausting. -
If you haven't puked or passed out, you haven't reached your limit. I read that somewhere, have never done either, come close after some C2 rowing sessions with the throwing up, and after some good squat / deadlift sessions have certainly been light headed!! <br />
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It is a mental strength thing as much as anything I reckon when all those bodies are as hard and as toned as they are.
