Fatbusting: Kirwan's log
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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 />
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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. -
[quote name='Kirwan' timestamp='1351126881' post='320471']<br />
By the way, in six days I've been regularly exercising (3 to 5 times a week) for two years. Pretty stoked with that.<br />
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Far out that has gone fast!!<br />
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I remember your early workout reports and multiple dances with death via starfish lol! Good stuff on making it part of regular day-to-day life - not a phase or just something to do for a while. It's just what Kirwan does now. Chur bro! -
Put my back out on Sunday, took three days rest and shock off a head cold to work out on Wed. Did lots of light Deadlifts up to 100kg, working on improving my form and got through the WOD ok. <br />
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Went again tonight, got through my Push Presses OK 5 x 5, up to 75kg. WOD was tough, and I should have subbed the Sumo Deadlifts High pulls, easy to round you back when you are tired on those. 1 min left in the 15min AMRAP and something went ping in my lower right back, instant pain and was frozen. <br />
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On the good stuff, flat on my back. Gutted. -
[quote name='Kirwan' timestamp='1353057956' post='325558']<br />
Put my back out on Sunday, took three days rest and shock off a head cold to work out on Wed. Did lots of light Deadlifts up to 100kg, working on improving my form and got through the WOD ok.<br />
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Went again tonight, got through my Push Presses OK 5 x 5, up to 75kg. WOD was tough, and I should have subbed the Sumo Deadlifts High pulls, easy to round you back when you are tired on those. 1 min left in the 15min AMRAP and something went ping in my lower right back, instant pain and was frozen.<br />
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On the good stuff, flat on my back. Gutted.<br />
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Backs are tricky bastards. Rest and recuperation!!!!<br />
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Mrs DK pulled her back on Tuesday and I'm at home subbing in for her (she is struggling to walk). As they say "a woman's work is never done", especially when done by me, now where do you put the washing liquid?!?
