Fatbusting: Kirwan's log
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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. -
snatching from the waist first I guess? Had a mate who I tried to teach (prop) who could not get the techniques right until I started upping thew weight. He'd just be throwing the 'learning' weights around like a broomstick handle. So until he HAD to use the right technique, it was like watching a gorilla with a lollipop!<br />
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Is it called 'the bear'? There is a killer exercise that goes something like this, I can't remember it properly, but I think I can... Anyway, with a barbell<br />
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1 Deadlift from ground to standing<br />
2 Snatch to front of chest.<br />
3 Press, bringing down behind your neck.<br />
5 Squat.<br />
6 Press to front of neck.<br />
7 lower weight to waist.<br />
8 lower weight to floor.<br />
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That's 1 rep. I don't think you'd be able to do many... -
[quote name='NTA' timestamp='1356088378' post='333686']<br />
Is there a recommended way to work into learning technique for snatch and c&j? I'm interested to vary my over head lifting from just military press and Arnies, and those look like good all-body exercises.<br />
[/quote]<br />
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CrossFit.com have videos on all the movements, I'd highly recommend thrusters as well, utterly exhausting. <br />
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Start with the c & j first, it's the easiest one, and the hip thrust you learn there helps with the snatch. Then I would improve your flexibility with overhead squats, then try the snatch, which is the most technical lift. <br />
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Google coach burgener too, he has great drills to use as warmups to all the lifts and has many videos showing how to do the lifts properly. -
[quote name='BartMan' timestamp='1356128712' post='333745']<br />
snatching from the waist first I guess? Had a mate who I tried to teach (prop) who could not get the techniques right until I started upping thew weight. He'd just be throwing the 'learning' weights around like a broomstick handle. So until he HAD to use the right technique, it was like watching a gorilla with a lollipop!<br />
<br />
Is it called 'the bear'? There is a killer exercise that goes something like this, I can't remember it properly, but I think I can... Anyway, with a barbell<br />
<br />
1 Deadlift from ground to standing<br />
2 Snatch to front of chest.<br />
3 Press, bringing down behind your neck.<br />
5 Squat.<br />
6 Press to front of neck.<br />
7 lower weight to waist.<br />
8 lower weight to floor.<br />
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That's 1 rep. I don't think you'd be able to do many...<br />
[/quote]<br />
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Yeah, if you use a hang power snatch you have to use the hip thrust and get under, so forces you to use the right technique otherwise it ain't going anywhere. Same with the clean. -
Hardest workout I've ever had this morning;<br />
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"The Twelve Days of Christmas<br />
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1 x 200m Run<br />
2 x Power Clean (70kg)<br />
3 x HSPU<br />
4 x Ring Dip<br />
5 x DB Hang Squat Clean (15kg)<br />
6 x Burpee<br />
7 x Box Jump (24")<br />
8 x Wall Balls (9kg)<br />
9 x KB Swings (32kg)<br />
10 x Push Press (40kg)<br />
11 x SDHP (40kg)<br />
12 x Burpee Box Jump<br />
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Do the first exercise, then the second and the first, then the third, second and first, and so on... you know how the song goes."<br />
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I hit the wall big time around 45mins in, and my time blew out to 76mins. Was unbelievably hot, and I ended up drinking about two drink bottles of water. <br />
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The number of reps in the last few rounds was a real mental challenge. Was very happy to get through the ring dips and handstand push-ups unbroken in all rounds, same with the "big boy" 32kg kettlebell. <br />
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Earned a beer or several for tonight, holy crap. -
I was looking at the Hang Power snatch on Youtube, and though it looked a bit, odd?? Was a CrossfitHQ vid with a chick doing it...?<br />
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I like BB THrusters (as a good exercise, not while doing them <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> ) -
Kirwan, have you done the WOD (didn't catch the name) that is a<br />
- push-up (hand release)<br />
- air squat<br />
- toes to bar<br />
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It's a 15 min AMRAP, 'climb the ladder' sequence. <br />
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I went to my first official Crossfit session earlier this week. I had never done toes to bar before so that was a killer. I didn't want to scale, but it was good having someone there saying 'yes' or 'no' as you're trying to bust them out. <br />
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So all in all got 10 rounds plus 8 pu's. Only had to repeat 1 pu but plenty of toes to bars....
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I probably have done that combination before, I don't find toes to bar too bad now, but still struggle to put large reps of air squats together (get the burn big time at 20). <br />
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Good combination though, and any AMRAP does in the lungs so should have been fun <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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I've just done my first two workouts after the holiday. Was please so see I only put on 0.1 of a kg over two weeks and that is now gone <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> easiest holiday reduction ever...<br />
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Lots of beer, chocolate, and generally poor diet too. Just kept the portions down, and kept active over the holiday. <br />
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Target again is to get under 80kg, which is 1.7kg away, and the second is 77kg. <br />
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First workout back was Fran, which I struggled with big time. Second was a cardio focuses one of five rounds of 400m run, 15ft rope climb, 14 burpees, 15ft rope climb. <br />
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That went better, so think I'm about one workout away from being back on the wagon. <br />
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Geez Fran first WOD back would be a toughie.
