Fatbusting: Kirwan's log

Kirwan

or Olympic lifting <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> It's hard to write snatch without sniggering, or say it the gym. Some terrible joke to be had.

BartMan

yep, sounds funny I had a snigger too! Sounds like a bad line from a bad porno!

Kirwan

All joking aside, the exercise knocks you around. Every time I've done an hour of these, by the afternoon I feel like a cripple. Works everything.

BartMan

I would love to get stuck into the olympic lifts - but don't want to be taught bad technique etc, and no one here to teach it right. 
 
WOuld have loved to be an Olympic lifter, reckon it's primeval, just having to lift something really really heavy over your head!!

Kirwan

Absolutely smashed. You know it's going to be a tough workout when the trainer advises you not to do the normal 800m run warmup... 
 
Meet Eva; 5 rounds for time of 800m run, 30 x 32kg KB swing and 30 pullups. I had to scale to the 20kg KB and do jumping pullups, and still took 45mins to do 4 rounds. Hard to describe what happens to you in the run after the kettlebells + pullups. Not much oxygen left, that's for sure.

BartMan

fark, can well imagine. there would be nothing left in the legs after those 800s. Or the lungs. no rest for the wicked in that one!

Kirwan

Heavy day yesterday, lots of cleans. Worked towards 5 x 5 of 70kg squat clean, which was a PB, so happy with that. 
 
Short WOD of 8mins of 17.5kg dumbbell squat cleans and pressups in the following sequence, 3,3 - 6,6 - 9,9 - 12,12 - 15, 15 until you run out of time. I got up to the end of 15s before spluttering to a starfish position.

Kirwan

First Aussie Hero workout called Wood for today; 
 
5RFT of 400m run, 10 x Burpee box jump, 10 x SDHP and 10 x Thrusters, 1min rest between rounds. 
 
Took me just over 30mins (with the rest time subtracted), was all legs and no oxygen. Pleasant.

BartMan

I'm going to pull some of these out for pre season rugby training with the boys - should result in some deaths I expect.

Kirwan

On target for a normal week of four sessions, will likely do my second week of five as it's the last week for the year as the gym shuts down for a few weeks. 
 
Yesterdays was awful, just awful. My endurance is still very average, and this one was all about that ability. 
 
It was three teams of three doing two rounds for time of; 
 
30 x 30kg ground to overhead, 30 24inch box jumps, 30 x 16kg Kettlebells, 30 x 6kg wallballs to 10ft target, and 30 x Burpees. 
 
Each team member can't start until you have finished your group of 30, so you have to game it a bit and put your fastest person first, etc. I was in trouble in the first burpees, and I still had a full round to go! Very close to puking in the second round, obviously went too hard out <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> The strength work was 5 x 5 deadlifts as well, which I got to 110kg (you can't let go), so that hits you hard too when you add it up.

Kirwan

On target for a normal week of four sessions, will likely do my second week of five as it's the last week for the year as the gym shuts down for a few weeks. 
 
Yesterdays was awful, just awful. My endurance is still very average, and this one was all about that ability. 
 
It was three teams of three doing two rounds for time of; 
 
30 x 30kg ground to overhead, 30 24inch box jumps, 30 x 16kg Kettlebells, 30 x 6kg wallballs to 10ft target, and 30 x Burpees. 
 
Each team member can't start until you have finished your group of 30, so you have to game it a bit and put your fastest person first, etc. I was in trouble in the first burpees, and I still had a full round to go! Very close to puking in the second round, obviously went too hard out <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> The strength work was 5 x 5 deadlifts as well, which I got to 110kg (you can't let go), so that hits you hard too when you add it up.

Kirwan

Shit, it's been a while since my last update. Took about ten days off for a holiday, but other than that it's been 4/5 times a week doing xFit and one 5km run a week. 
 
First week back was just awful, got "exertion headaches" again, dizziness, almost puked at one point but after four sessions back I' was all good again. The last week has gone great. 
 
Am a trim 82kg, still more to lose around the middle, but I have added a decent amount of muscle now. Making slow progress, but am waaay fitter than I used to be. 
 
Looking at the post above, where I did 5 x5 110kg Deadlift, I did 3 x 130kg today (continuous reps, no letting go of the bar). So that's coming along. Am going to sign up for the xFit Open to have a laugh at where I end up. This is my benchmark year, plan to beat what I get next year.

BartMan

good work on those deadlifts. That would almost be my favourite exercise. 
 
And had been wondering about how you've been doing! 
 
Speaking of puking, had one of my rugby boys spewing up last Tuesday - YES!!

Kirwan

My favourite is the power clean, just something fun about that one. Deadlifts are good though. 
 
A new woman in my class today getting her first introduction to them, and was asking "am I supposed to be seeing stars?". Made me chuckle.

taniwharugby

fark, 82kg, I havent been that light this century!! 
 
My middle is my problem too <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=';)' />

BartMan

you know you've had a good deadlift set when you have to hang on to something after you have finished the last rep!!

Kirwan

At our gym, we call it taking the gladiator knee ala Mr Crowe. 
 
And TR, 82kg is still a little on the heavy side for me. I'm not really too worried about what I weigh, but I could trim up a little bit more still.

Kirwan

So today is the start of the Crossfit Open, which is five weeks of a prescribed workout per week and the top 60 in each region go to the Regionals, and then the top three in that go to the Games which is broadcast on ESPN. 
 
47,000 had registered as of yesterday and increase of over 20,000 over last year. 
 
My goal is to complete all five workouts, which is not a given at all. Particularly with the later weeks were some of the weight gets heavy. 
 
Annoyingly, I strained my archilles last week doing double unders so I'm praying they don't turn up in the first workout. We find out what that is at about 1pm....

dK

Good luck mate. Would love to do the cross-fit, but the Amsterdam franchise is way out of town (i.e not in Amsterdam) and too far to commute to.

Kirwan

Well the first workout was as many reps as possible in 7mins of.......burpees! 
 
I had my first go last night, I'll do it at least one more time. Got 76 but I went too slow at the beginning trying to pace myself, it really doesn't matter if you go fast at the beginning and end, the middle is just going to suck. I want to get as close to 90 as possible, I'll be happy with that. 
 
Some freak has done 140, that's 20 a minute!

The Silver Fern

Fatbusting: Kirwan's log