Fatbusting: Kirwan's log
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Yeah, the wife is encouraging but doesn't really care what I deadlift. Until I can carry in her new purchases without her having to help, then I get good feedback <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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It certainly gets easier to cut back on the alcohol when the hangovers increase in pain and length....<br />
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The coach asked how I would sum up a year of Crossfit and I replied with "healthy". I simply get sick less often, have more energy and feel generally better so that's been the main benefit for me. As my life has got busier, I've needed to work harder on my fitness so I can keep up the pace. I'd be a pretty miserable bastard if I was still fat and struggling to sleep well, and all the other bad side effects of my previous lifestyle.<br />
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Might even live longer, who knows. -
Had to take a few weeks off while my wife was overseas, so took it as opportunity to tune up the diet and ended up losing 2.6kg. Decided I want to be permanently under 80kg, so am back on that train. Currently just over 81kg.<br />
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Wife bough me new jeans, and have graduated down from 34in to 32in, with room to spare, so that's a big positive.<br />
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The first week back has been really tough. Last night was Cindy (20min AMRAP of 5 pullups, 10 pressups and 15 squats) and I lost three rounds on my previous best time, and was dry retching when I got home. Very, very close to puking.<br />
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The strength portion was fun too, was 10x Backsquat, but you had to clean the weight first, no rack allowed. Managed to get that up 80kg, which is a PR for the clean part.<br />
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Less cardio tonight so I can recover a bit, Max Clean and Jerk and Grace, so I can recover a bit. Hopefully it only takes another week to get back on the horse. -
Have recovered the lost fitness from the break, even got on a cross trainer for 40mins in front of the TV to help that along. Weight is going well, down to 80.6kg today, which is exactly what I weighed on this day last year, so satisfying to see that I've kept it off for a decent period of time now (my usual modus operandi is to put it all back on a few months later).<br />
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Chilly runs this morning at 6am, glad I'm doing an evening class tomorrow as it's forecast for a low of 1, so it'll be less than that. <br />
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Had a fun warmup the other day; death by pullups. On the minute, you start with 1 pullup (kipping allowed), next minute you do 2, and so on until you can't complete the number required in that minute. Got up to 12, which is 78 in total and I didn't tear my hands to shreds. So finally might have got the grip right for those. -
How are things going at the moment bro? Done any nasty WODs lately?<br />
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My gym has just got a heap more Kettlebells and I've been seeing more people doing Xfit type variations. No kipping spotted so far but I saw a guy doing muscle ups. Fark those look mean and bloody hard! -
Keeping up the xFit, and managed to get a half decent run in yesterday and no pain afterwards so that's good.<br />
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Had an amusing WOD on Thursday that was brutal.<br />
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Start with 30 pullups (this is just to tire your arms out for the next thing)<br />
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AMRAP in 15mins of of 7 x deadlift, 5 hang power clean, 3 x overhead squat, and 1 x overhead (push press/jerk). The kicker was any time you put the bar down, you had to do five burpees, oh and the weight was 60kg.<br />
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I struggle with burpees, so decided to not put the bar down until I completed a full round, and do burpees in between. The hang power cleans is where it gets really tough to do that.<br />
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The gym has just put in a new mat floor (instead of concrete) so he's getting us to do a lot of burpees at the moment to appreciate it.... -
Had a great workout last night, actually performed pretty well in it.<br />
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20 min AMRAP of 65kg Power Clean x 5, 10 Toes to Bar, 15 x 9kg Wall Ball to 10ft target.<br />
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Ended up getting seven rounds + five Power Cleans. Was absolutely spent at the end of that, and the cleans really make the toes to bar difficult (forearm grip goes). I managed tog et my breath back on those, which let me endure the wallballs (which were my weak point in this workout). Still sore from that.<br />
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On another note, the Crossfit Games started today (two days earlier than scheduled in a surprise event). One of the events on the first day was;<br />
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700m ocean swim (with fins), 8km bike ride with a single gear bike, and 11.3km run, sounds bad right? Now add in that it was done in the Marine Camp Pendalton, running through mountains with some crazy elevation, in LA heat.<br />
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Kiwi woman came third (Ruth Anderson Horrell, sister n law of my coach) in just over two hours, but is sitting in second place at the moment with the other events.<br />
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Must have been a bad day, because they cancelled the third event of the day after the obstacle course. Crazy bastards. -
[size=6][sub][quote name='Kirwan' timestamp='1342061458' post='297360']<br />
Had a great workout last night, actually performed pretty well in it.<br />
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20 min AMRAP of 65kg Power Clean x 5, 10 Toes to Bar, 15 x 9kg Wall Ball to 10ft target.<br />
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Ended up getting seven rounds + five Power Cleans. Was absolutely spent at the end of that, and the cleans really make the toes to bar difficult (forearm grip goes). I managed tog et my breath back on those, which let me endure the wallballs (which were my weak point in this workout). Still sore from that.<br />
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On another note, the Crossfit Games started today (two days earlier than scheduled in a surprise event). One of the events on the first day was;<br />
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[b]700m ocean swim (with fins), 8km bike ride with a single gear bike, and 11.3km run, sounds bad right? Now add in that it was done in the Marine Camp Pendalton, running through mountains with some crazy elevation, in LA heat.[/b]<br />
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Kiwi woman came third (Ruth Anderson Horrell, sister n law of my coach) in just over two hours, but is sitting in second place at the moment with the other events.<br />
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Must have been a bad day, because they cancelled the third event of the day after the obstacle course. Crazy bastards.<br />
[/quote][/sub]<br />
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[sub]Unless the end goal is to qualify for the SAS or the Navy Seals I have no idea why anybody would even want to do that. [/sub][/size] -
Some coverage of it here;<br />
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Pendleton 1 & 2 Coverage
Coverage of the first two events of the 2012 CrossFit Games from Camp Pendleton.
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You can tell the ones with experience (like Ruth, who was a triathlete) who avoided dehydration. That was the one downside of springing this sort of stuff (besides the few that had barely seen the ocean), is they didn't get a chance to prepare properly. When they cross over to skills based fitness tests like this, you need a bit more preparation for safety if nothing else.<br />
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Be cool to try something like that once though. -
Had a good break through tonight. After the best part of four months with a sore archilles preventing double unders, I got out 150 of them tonight. Got my my record up to 33 in a row, but will be able to improve that easily now I'm confident again. Been easing back into skipping the last month, but have gone slow to be safe. <br />
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Workout was 50-40-30-20-10 of double unders and situps (11min 18). <br />
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Slightly improved my strict press for 3 reps to 62.5kg as well. That's been stuck on 60 for a while, so that was pleasing too. <br />
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Three of us cracked the double unders tonight, so was a good atmosphere for a workout most of us were dreading. -
Good to hear the archilles is recovering, the bouncing of skipping would make recovery slow (when I ran steps, mine flared up again). 33 double unders in a row is fantastic. Break through days are pleasing, just make sure to consolidate the level/keep improving and not get a fresh injury. <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/good.gif' class='bbc_emoticon' alt=':good1:' />
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Box jumps was the other thing causing issues with that. Once I worked on the technique to get my heels back on the ground, and land with all my foot on the box, then they came right too. Think workouts with a high volume of box jumps, and quite a bit of running, have strengthened my calfs and archilles. <br />
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Plan is to rest tomorrow, and up the skipping in the warmups, but a fixed level - say 40 (have been doing 100 singles and 10 doubles) and stay at that for a few weeks. -
Had a brutal time this morning. Was a 6am start, and a long workout called Barbara.<br />
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Five rounds for time of 20 pullups, 30 Pushups, 40 Situps and 50 squats. Three minute rest in between each round. Recorded time is total time, minus the 12 minutes of resting.<br />
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Took me 36.42mins to get out 100 Pullups, 150 Pushups, 200 Situps and 250 Squats. Struggled with the situps more than anything else, everything gets tired from the previous exercise too. A long slog <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> -
[quote name='Hooroo' timestamp='1343694704' post='300886']<br />
Full pull ups or assisted? That is pretty sensational.<br />
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Kipping/gymnastic pullups, if they were strict I'd still be in the gym doing them. The point is to "get more work done", so you get other areas of your body involved and getting worked (these are why my situps were so hard, as when you get tired you have to use your core more to kip, to pop your hip)<br />
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All four of the exercises were a horrible combination actually, the pushups were much harder for the pullups before hand as well. Lots of xFit workouts are like that, you look at one exercise and think that's no problem, and the one you do before hand wipes you out and makes it far harder than you expected.<br />
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Been getting cramp in my right lat as well, never had cramp there before. Gotta love new experiences <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> -
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THat is a big improvement! Huge change between Jan and Aug times!<br />
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is it just improved fitness/strength or does form etc play a part? I guess you'd be a lot more experienced about when you'll hit the wall and how hard you can push yourself. -
Main improvement is in the pullups I guess. I also saw a tip to go to 70% of failure in the reps, instead of closer to 100% because it takes less time to recover and then carry on the reps needed.<br />
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So for me, that meant splitting up the 21 pullups as 7/7/7 with around ten seconds rest instead of say 12, a longer rest, and struggling out the rest of them and being knackered for the next set of Thrusters.<br />
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Also, the Thrusters are only 42.5kg, and I can do 60kg reasonably comfortably now, so that helps too.<br />
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Wasn't feeling great either, got smashed yesterday as we did three WODs and I really felt it the next day. So think I can get into the six minute range if I was fresh based on that result. Stoked. -
Had a fun workout last night, the strength aspect was Split Jerk 1RM. Managed to get up to 95kg, and damn near almost got the 100kg up as well (just didn't get low enough, was being chicken). Previous 1RM was 85kg!<br />
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The WOD was killer, an 18 AMRAP of 9 Toes to Bar, 12 Shoulder to Overhead at 50kg, and 15 Overhead Walking Lunges holding a 20kg plate. I was beating the super fit 16 year old right up until the last round, and he beat me by 7 walking lunges! And he overtook me on the lunges!!! Dammit.<br />
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Got 6 rounds, and was 9 lunges from completing another round. I only kept ahead of the kid because I could do the overheads unbroken. -
I feel queasy reading your workouts!! Don't worry your old age ahem! I mean cunning and wisdom will give you the edge next time. Try and keep something in the tank and teach the nipper a lesson. Hmm I wonder how many heart attacks that approach has resulted in!!<br />
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Great effort on the split jerk!! Aren't you around the low 80kg's in weight atm? Lifting more than your bodyweight overhead is mean bro! -
[quote name='Paekakboyz' timestamp='1346279622' post='307764']<br />
I feel queasy reading your workouts!! Don't worry your old age ahem! I mean cunning and wisdom will give you the edge next time. Try and keep something in the tank and teach the nipper a lesson. Hmm I wonder how many heart attacks that approach has resulted in!!<br />
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Great effort on the split jerk!! Aren't you around the low 80kg's in weight atm? Lifting more than your bodyweight overhead is mean bro!<br />
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It's one the few times I've been close to him in a longer workout, him and his brother are amazing in the gym. They never stop in the WODs, and were even trying to work out how they could do burpees faster. They settle on dropping to the ground and "bouncing" from the impact. Nuts.<br />
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I'm 82kg at the moment, so yeah it's well above body weight. The weird thing is my squat is 120kg, I did the 1RM on that other day and there is nothing left for that. But my overhead strength is increasing all the time. Bit of gap for the squat to my dead lift too, so need to work on that.
