Fatbusting: Kirwan's log
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Really good progress, hope you can hit 77-78kg and hold it over the Winter. It's really about the abs showing, though, not the weight.<br />
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I just had a read through this page, will have to get some of this RAGE, see if I can workout harder in the Springtime. I mostly just eat chicken and egg whites. What would be the best way to mix a protein powder (whey) and RAGE? Rage before workout, whey twice for the rest of the day? I tried creatine last year, noticed an effect. Cheers all you. -
Rage 30mins before the workout is what works for me. The buzz part of that has worn off now, but am still seeing the benefits of the increased reps and energy late in the workout, which is the bit I'm interested in. I'm going to keep on it for the xFit Open then cycle off for two weeks, and I do the other side of the comparison.<br />
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Turned a bit of a corner with my running. I've had years of trouble with injuries, usually in my calves. Got excited about running again after reading "Born to Run" (which I highly recommend, great book), so bit the the bullet and had a crack and changing my running stride to what he suggests. Went for that long 14km run last month, and that was my last run in running shoes. I used to that as a transition run to the mid foot strike, and have done another two long runs in Reebok Nanos (xFit shoes, no arch support, thin soles, light weight). The first 6kms of the second run was torture, then it all seemed to click. Probably took 20kms in total to feel more comfortable with it.<br />
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Did another 14kms yesterday and it felt easy, wasn't out of breath the entire way, minimal leg pain (usually fixed by re focusing on my stride), and the recovery was great. Long way away from 5km runs and breaking down all the time. Have a slight tweak in my hamstring, but that is purely a flexibility issue that I have.<br />
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Been running more as one of the guys in the gym has had a big improvement in the last three weeks with the longer WODs and his waistline by supplementing his xFit workouts with some road running, so thought I would change it up as well. Useful for clearing out sore muscles as well.<br />
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Seeing the results already, with some of the horrible 50min WODs I've been doing recently. And in today's, I managed to crank out 90 x 32kg kettlebell swings, most I've every done at that weight. All tracking along nicely. -
awesome bro - I know what you mean about that period of pain when remodelling your running technique. Funny how it feels so much more natural once you 'get used to it'. Looking at it from the forces on your body etc why on earth would you want to load your heel, let alone load it in front of your body and all that force coming through it.<br />
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Nice work on the 90*32kg swings too - that is impressive mate. A 32kg KB has a mind of it's own! <br />
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Man you have certainly come a long, long way since you started working out and joining Crossfit! -
Yeah, once it clicked it actually felt easier than walking. <br />
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And to be clear, that wasn't 90 in a row. That was over a three round workout, 30 had to be done per round and I split it up 10/10/5/5 each round. Grip and lungs were in pain for that.<br />
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We have a 36kg kettlebell in the gym as well. Multiple reps of that thing are murder.<br />
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The best thing about the progress if, if I had to, I could do another WOD this evening. The recovery times have plummeted When I started, I couldn't do more than one session a week, I was so sore. -
ha ha I had assumed that but the praise still stands!! anyway you break it up (well, at least within one workout) 90 swings @ 32kg is serious work!<br />
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I think the recovery aspect is one thing Crossfit really has going for it. Rather than just smash a single set of muscles, or even a certain exercise, you get a whole body workout - that doesn't mean you don't focus on certain parts of the body but there always seems to be a full body component in CF.<br />
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It's 'nice' to have that soreness after a big workout, esp if you equate that to effort and potential gains. BUT it's even better to work hard and be able to repeat the next day! -
So this thread is going to get hijacked by the Crossfit Open for a while. It started yesterday, numbers by from last years 70,000 to over 120,000 this time around. And they kindly automatically put me in the Masters 40-44 category. Thanks, guess I'm an old cnut now.<br />
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First workout was a combination of the first two workouts from last year; 17min to get as far through the following;<br />
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40 burpees (jumping two handed to a target six inches past your outstretched hand), 30 x 35kg Snatch, 30 Burpees, 30 x 60kg Snatch, 20 x Burpees, 30 x 75kg Snatch, 10 Burpees, and as many reps as possible in the time left at 90kg Snatch.<br />
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My PB for the Snatch is 70kg, so I can ignore anything above the 20 Burpees, so my target initially was to complete the 30 x 60kg Snatches. I figured that was five more than I did in last years Snatch workout, and a similar number of burpees that I did in the first workout.<br />
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I ended up with 137, which is 7 Burpees into the 20 Burpee round. So I'm going to have another crack on Saturday, and try and find another 30-40secs to get that last 13 burpees before I hit my ceiling for the weights. Can't underestimate how exhausting adding that six inch jump is.<br />
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Felt really ill after that one, the 60kg Snatches crush you, and it's hard to keep going back to the bar. I think I started them with 8mins to go, so in theory I have plenty of time, but the burpees suck so much oxygen out of you.<br />
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Top score in the gym last night was 150, which of course was the super kid. He can get up 75kg when fresh so he might get a couple of sneaky heavier snatches up. But the 30 x 60kg gassed him as well.<br />
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Fun, fun. fun! -
Kirwan, all your FB pics so you and your mates smiling... obviously pre-workout snaps aye!! not enough starfish action lol!<br />
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Keep us posted with how you are going. Sounds like you are miles ahead of where you were last year. Awesome to see improvement like that. -
Ha, we are just too tired to have any other expression. Was a big day, I did a repeat of 13.1 in the morning (which I did poorly at, 11 less reps) then we had the weightlifting comp at 3, and we got bored waiting for the beer so competed to see who could swing the 36kg kettle bell the most (I only managed 15, winner 26)<br />
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Came third in the comp, missed my snatch at 70kg with a slight press out, and equalled my PB for Clean & Jerk for 92.5kg. Happy to test the multiple workout theory though. <br />
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As the scores pour in for 13.1, in the Aussie region I'm managing to stay in the top 1000 for overall Men (my goal for the open), and mid 30s for the 40-44 Masters. A much better start than last years, think I have the second best score in my gym for guys. -
[quote name='JK' timestamp='1362907745' post='350949']<br />
One of the boys at my gym is into his crossfit too and reckons he got thru 7 of the 75kg snatch. Said was gonna have another crack over the weekend though.<br />
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Looks all too hard for my liking!<br />
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Great score, puts him in the top 200 in the Aussie region. He registered on the leader board? -
[quote]As the scores pour in for 13.1, in the Aussie region I'm managing to stay in the top 1000 for overall Men (my goal for the open), and mid 30s for the 40-44 Masters. A much better start than last years, think I have the second best score in my gym for guys.[/quote]<br />
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I used to love these sorts of things when rowing - making sure you stayed near the top of your age group and trying to compete with the young bucks! Doing bloody well - anyone in close range in the age group you can knock off you reckon...?? -
Last year, some friend of my cousin was having a mini battle with me. Haven't found my target yet, don't see any names I know. My coach has slipped up to the 45-55 masters category.<br />
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As comparison for last year, In round 1 I was 2118 in Oz. This morning I'm at 991, probably will slip a bit more over the next day, but I expect it will stay around 1000ish, so a much better start than last year. And because of how they score it (how many people ahead of you), a good start is really important.<br />
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Just finished the Cindy "conditioning" workout today, so that should keep me ticking over. The bad thing about the open workouts is you can lose your endurance a bit over the course of the comp.<br />
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20mins, ended up at 80 kipping pullups (for the pedants), 160 chest to ground pushups, 230 squats. Pushups went early for me, after last weeks million burpees, had to struggle those out. -
I think this is the aspect of Crossfit that appeals the most - being able to workout in your local gym with your mates and compete internationally is awesome! <br />
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Keep up the good work Kirwan, you are representing the Fatbusting crew and expectations are high!! 5 scoops of rage before the next workout should see you on fire ha ha -
[quote name='Paekakboyz' timestamp='1362953590' post='351040']<br />
I think this is the aspect of Crossfit that appeals the most - being able to workout in your local gym with your mates and compete internationally is awesome!<br />
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Keep up the good work Kirwan, you are representing the Fatbusting crew and expectations are high!! 5 scoops of rage before the next workout should see you on fire ha ha<br />
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Hehe, I stole JKs tip of 1.5 scoops on Thursday....
