Fatbusting: Kirwan's log
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Stink bro! hopefully it comes right soon. All the work you've done should put you in a better spot for recovery. Rest up and take it easy bro.
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Good news is that I've not done anything serious to my back, just irritated a disc that lead to back spasms. This has started to settle down over the past day or so, and have a second physio session lined up on Friday (with a fellow Crossfitter, funnily enough - not planned). Have certain exercises to complete to "unload" the spine to reduce the irritation, and I can use a Cross Trainer or walk for 10min twice a day until Friday.<br />
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Aiming to start that tomorrow, and work out a schedule to start exercising at the gym again on Friday with the physio.<br />
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Dropped in to see the PT, and we have a plan on how to integrate me back in. Short version is lower intensity and higher reps with less weight. Have been wanting to work on higher reps endurance anyway, so taking the opportunity. -
Have the all clear from the physio to head back to the gym, have also given an extra few days to be safer.<br />
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Also have a list of exercises to start with, to ease back into it (yeah right). Really attacked my diet, rest and hydration while I was not able to exercise and have dropped 2kg, so pretty happy with that. Leaves me with 1.2kg to remove to get back under 80kg, which is where I need to be.<br />
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Will set a new weight target when I get to 80 and see how far off I am. -
[quote name='dK' timestamp='1353479985' post='326788']<br />
Check out "McKenzie"exercises. Famous Kiwi physio developed a world renown treatment<br />
[/quote]<br />
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This is what the physio had me do. Ended up doing 15 of them every hour, was very good for pain relief and preventing stiffness in the back. Stopped the muscles spasms around it too. I didn't know what it was called, but the wife (who has back issues) has been doing them for a while too.<br />
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Very simple and effective. -
I survived! No back pain, or stiffness, from last nights WOD. No heavy weights yet, going to do a recovery run today and another xFit session this evening and then try some weight tomorrow.<br />
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I was supposed to be doing a weight lifting comp this weekend, I'm tempted but I'll play it by ear. Snatch and Clean & Jerk. -
Recovery run done as well. Slow 5km in 29mins flat, but the key thing is I managed to finally get my running style changed to a mid foot strike the whole way.<br />
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First 1km was HARD, the 200 odd squats the previous day destroyed the quads, and it takes that long for my knee, ankle and calves to ease into running. Man it sucks getting old. -
Decided to do the weight lifting comp, spent the best part of an hour on the foam roller and warming up. No pain, so went as heavy as I could. <br />
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Put 7.5kg on PB for the Snatch, for 67.5kg, got 70kg up twice. But pressed out my arm both times so wasn't counted. Bizarrely, that was a power snatch, not a squat snatch as I wasn't feeling the squat today. So I've gotten much stronger to be able to do that, once I get my technique right, those weights will increase to closer to 80 I think. <br />
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The Clean & Jerk was 92.kg, a 2.5kg increase on my PB, again a power clean, although I tried a squat clean for 95kg but wasn't happening. That was first equal in the Box, so happy with that. Top for the snatch was 77.5kg, think I came second on that, don't remember anyone else going over 70. <br />
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Fun day around, earned the beers after that and my kids got to see me lift. -
Annoyingly, I've been sick since the weekend. Going to try and sweat it out with a long run today. Again, have been focusing on the food and the weight is staying consistent at 80.9kg, so still close to my first goal of under 80kg.<br />
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Been going through my weights over the past few years, and see I had a bottom out spike of 78.7 so I suspect that will be the second goal; uncharted territory. -
Slow jog out to kill the tummy bug, 8km at 47mins! Was a slog, felt terrible from 5mins in. Woke up today feeling great though so it worked. <br />
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CrossFit was my first "Mary". Had to scale pistols cause I can't do them, but did the rest;<br />
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20min AMRAP Of 5 Handstand push ups, 10 pistols, and 15 pull-ups<br />
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Made 6 rounds + 15 and tore my hands to pieces (90 pull-ups and my normal callus had gone from all the time off). HSPUs got hard past, very happy to get 35 of those out though. Pistol progressions were too easy, but they served there purpose, next time ill scale differently. -
I normally don't write down the warm ups but I was pleased with today. I cycled to and from the gym, 3.5km each way, warmup run of 800m, then four rounds of pass throughs, overhead squats, kettle bell swings and skipping on a tabata interval. <br />
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Then the strength work was five sets of three push jerks. Got that up to 80kg. <br />
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Then the WOD was five rounds of 50 double unders and 10 x 60kg push jerks. Took about 14mins. <br />
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DUs are coming along, can do 40 unbroken now. Suck the oxygen out of you...<br />
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Pleased with that work. -
Trying to squeeze in as many workouts as I can before I go on holiday for a few weeks. Doing two today, first was a short Hero WOD called "Randy"; 75 Power Snatches for time @35. That took me 9.22, and because the box is a bloody sauna at the moment I might as well have done the workout in the shower.<br />
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Second one is this evening, an AMRAP of squats, ring dips and something else I've forgotten. <br />
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Should sleep well tonight. -
Forgotten element was pull-ups. 5 ring dips, 10 pull-ups and 15 squats with 40kg, AMRAP 15mins. I staggered to 5 rounds +2, was screwed in the ring drips after 2 rounds, having to do them in singles - big weakness of mine. <br />
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Strength work was x3 Backsquat, but bailed at 105kg cause I started feeling dizzy. -
Back squats, they are the ones upside down right?
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[url="http://www.crossfit.com/mt-archive2/008689.html"]http://www.crossfit.com/mt-archive2/008689.html[/url]<br />
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I saw that yesterday and assumed it was what you had done, especially as you said it made you dizzy (missed where you said you had 105kg, which woulda been a give away) -
Ha, the infamous crossfit picture of the day. There was a trend where it was people doing handstands in odd (and dangerous often too) places, now it's crazy stuff on kettlebell handles.<br />
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The best one I've seen is a guy doing a pistol on the handle of a kettlebell WHILE holding a barbell in the overhead squat position. Nutter. -
My kind of workout this morning, Isabel + Grace (30 Snatches @ 60kg and 30 Clean & Jerks @ 60kg for time).<br />
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I didn't go too hard out, paces myself for the Snatches a little too much (12.52min for the snatches and total 20:32min). Could do that significantly quicker know I know you don't get too exhausted on the second half, I expected to be toast after the snatches but I was able to Power Snatch them all, and my form got better towards the end and they got a bit easier.<br />
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If I was racing one of the super teenagers I think I could get closer to 15mins for that. (My Grace PB is 3.02min)<br />
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Sweated up a storm on that. Have two more sessions before Xmas then it's holiday time. Trainer gave me a skipping rope to take with me, so that'll help.
