Fatbusting: Kirwan's log

NTA

<blockquote class="ipsBlockquote" data-author="Kirwan" data-cid="402296" data-time="1384246202">
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Ugghh, just had a week of moving so don't envy you that. Keep me posted on Fran, interested on your impression of it.
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First shot: 17m22s. Just realised I did it in the wrong order i.e. pull ups then thrusters. But I did the 21-15-9 pattern (required breaks within sets) so it will be interesting to see what happens when I attempt it next week the right way around.
 
Flying solo, its hard to know when I've potentially done a no-rep too, so I went on youtube to check other things - as an aside I found this:
 
<a data-ipb='nomediaparse' href='

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To my mind, this guy doesn't clear the bar with his chin the first few reps of each set. There are comments about his thruster technique as well but I'm not about to knock that given I've done it twice in my life. My chinups I can't really kip on because the bar is too close to the garage wall.
 
Basics I'm trying to achieve:
 - Thrusters: make arse touch cardboard box at bottom, straight arms at top
 - Pull ups: straight arms at bottom, chin above bar at top
 
I figure that meets the criteria, provided the box is low enough and not giving any support.
 
Wrist position needs work on the lifting too, so I might have to spend some time building that up to prevent having them cocked too much, though on a few videos I've seen that looks pretty common.

Kirwan

Yeah, that was freaking terrible. Most of his thrusters were no reps because his hips weren't below his knees and he didn't straighten his arms at the top, and as you pointed out quite a few of his pullups the chin wasn't over the bar. He's doing butterfly pullups which is harder to judge though.
 
Still an impressive effort, if he had someone no repping him for a few goes at Fran I think he could still go just over two mins.
 
Your's is not a bad time, but the pullups are way harder doing them second, especially the 21 set. And as long as you just touch the box and don't rest on it, then it will be fine. If you do stop on it, don't count that rep and start again from the standing position. Don't make it too low either, the hips just need to be slightly below the knees.
 
As for the kip, do you have room to lift you knees when you get to the top? Even a small kip like that will make 45 pullups a little easier.

NTA

The box is open at one end so provides zero support. I'll try the knees thing but I might put some cardboard up over the bricks just in case. Is it compulsory that the bar be lifted from the floor into starting position?

Kirwan

<blockquote class="ipsBlockquote" data-author="NTA" data-cid="405600" data-time="1385931896">
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The box is open at one end so provides zero support. I'll try the knees thing but I might put some cardboard up over the bricks just in case. 
Is it compulsory that the bar be lifted from the floor into starting position?
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Knee pads!
 
Yeah, the starting position is the floor, but you can squat clean it to start so you don't have to fully stand up. If you can keep your elbows up and have a full grip of the bar, thrusters get easier. But you have to be pretty flexible to do that.
 
Just make sure when you get tired that your elbows don't hit your knees (or are even close) as you can break your wrist.

Kirwan

Rightio, back to this thread.
 
Just polished off 14.2. This year I've been concentrating on doing these workouts once, at maximum intensity (for me) and having a plan and sticking to it as long as I can.
 
14.2 was an ascending ladder in three minute chunks. Each chunk you have to do two rounds of overhead squats and chest to bar pullups. Starts of 10 reps each, then 12, 14, etc, etc. If you don't finish the two rounds within three minutes, that's where you stop and count up your reps.
 
I was eight reps short of going to the 3rd chunk, so 81 reps. I did the OH squats unbroken with a narrow grip (have good shoulder flexibility) until the second set of 12. The pullups I broke up in two sets of 5 in the first chunk, and then 5,4,3 in the second. After the OHs went to hell, so did the chest to bars. I had 30 seconds to get 12, and only could do 4. Forearms were shot.
 
Actually pretty happy with that. I looked in on Saturday and saw a few people not get out of the first chunk, so that was my first goal!

Kirwan

Went hard at the WOD yesterday and got the weight moving again, now 77.5kg. Lightest I've been since my 20s :)
 
The strength component kicked my arse last night. It was four sets of 70% 1RM of Front Squat with teh following reps; 7 FS, no rest, 13 BS and 2min rest between sets. My god he 13 Back Squats got hard fast.
 
Was rooted before I even started the WOD, so that went well...

Kirwan

Since I posted this, my weight has been bouncing around in the 78-79kg range, mostly due to the cheat day. Have dialed the diet back in and I'm now down to 77.3kg which ticks over to 8.1kg lost since November.
 
Have one more Open workout left to go, been fairly happy with my results so far. The last workout is a fucking pig though;
 
For time; Thrusters & Bar facing burpees in the following rep range; 21, 18, 15, 12, 9, 6 and 3. Be happy if I get under 20mins on that one.

Kirwan

Glad that workout is over, got 19.53min, so got my under 20min....it was simply awful, a real grind.
 
Really close to under 77kg now, 77.1kg :)

Paekakboyz

Ugh, what weight were you rocking on the thrusters? are the 'for time' exercises at a set weight or a proportion of your bodyweight or 1RM? I like the way the scaling for a lot (most/all?) crossfit workouts keeps them accessible... but farking challenging.
 
My PT did a crossfit qual of some description earlier in the year. I've seen him working in aspects of it into training plans with his other clients. I've only caught bits and pieces in our last two sessions. I count myself lucky!

Kirwan

<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="421487" data-time="1396302204">
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Ugh, what weight were you rocking on the thrusters? are the 'for time' exercises at a set weight or a proportion of your bodyweight or 1RM? I like the way the scaling for a lot (most/all?) crossfit workouts keeps them accessible... but farking challenging.
 
My PT did a crossfit qual of some description earlier in the year. I've seen him working in aspects of it into training plans with his other clients. I've only caught bits and pieces in our last two sessions. I count myself lucky!
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This workout was 43kg, but on a standard WOD you'd scale based on your 1 rep max. Mine's 85kg, so I can't hide from Rx unfortunately :)
 
It's common to drop down to maybe 30kgs (for guys) for something like this many reps (84!!!!).

JK

Wow you are lighter than me now!

Paekakboyz

You skinny bitches!!

Kirwan

<blockquote class="ipsBlockquote" data-author="JK" data-cid="421491" data-time="1396303514">
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Wow you are lighter than me now!
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Your updates are what pissed me off enough to do the Paleo Challenge. Only so many posts about struggling to put on weight a man can handle ;)

JK

haha sorry mate!
 
I am slowly starting to see weight increases now but still managing to stay relatively lean. Its a long slow road this way though.
 
Getting sick of eating too. Seems like it is always time to eat.

Kirwan

Trying this <a data-ipb='nomediaparse' href='http://180nutrition.com.au/'>http://180nutrition.com.au/</a> for this month, thoughts?

Paekakboyz

ha ha I'm the opposite JK. I recently fessed up to having a dose of 'I can eat anything because I trained today' ... so cleaner and more mindful (I won't say responsible!) eating should help out heaps.
 
Finding out what works for you through trial and error can be enjoyable, but it can also be a pain! but reading through our collective threads you can see that we all start from some pretty different places in terms of physique and what our bodies react too.

Kirwan

Did a Wairau style workout tonight, 30 strict ring rips and 30 strict pull-ups for time. Broke it up in sets of five, which I maintained until the last set of 3 2. Took 9mins....

Paekakboyz

Gotta have good power-to-weight for that kind of business! SDips on rings is real tough, especially on your stabilisers. What does strict form look like mate? legs bent/crossed or hanging straight down?

Wairau

Good one Kirwan! That's a quick time I guess. Ring Dips are hard. Next time, 50 of each? 
Strict form for me on pull ups is just wider than shoulder grip, straight hang, straight legs (I'm 185cm (89kg) so it's a high bar), no swaying until the last one, although grip changes (without touching the ground) are ok. 
Dips, I try to go as low as possible, and lower legs are not angled back much.

Kirwan

oh, I think 30 is plenty. This was my scaled version of a benchmark WOD; 30 muscleups for time. Since I cant even do one, I had to scale. And the reason the coach put us on strict was to build our strength for muscle ups.
 
A strict pullup for me was, full hang, slightly wider than shoulder width, feet together, no swinging movement, and concentrating on pulling back the elbows. The weight loss has improve all the types of pullups for me. Grip was overhand, wasn't allowed to change to chins.
 
The strict ring dip, was again no swinging movement. Bottom of the dip was shoulders touching the rings, and then full lockout, turning my hands out as much as possible at the top.I had to have my legs tucked up backwards because of the height of the rings.

The Silver Fern

Fatbusting: Kirwan's log