Fatbusting: Kirwan's log
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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 />
<br />
20 min AMRAP of 65kg Power Clean x 5, 10 Toes to Bar, 15 x 9kg Wall Ball to 10ft target.<br />
<br />
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 />
<br />
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 />
<br />
[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=':)' /> -
Full pull ups or assisted? That is pretty sensational.
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[quote name='Hooroo' timestamp='1343694704' post='300886']<br />
Full pull ups or assisted? That is pretty sensational.<br />
[/quote]<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. -
This is a before an after style post. Last night was just brutal, three rounds for time of 30 x 9kg wall balls (10ft target) and 30 x 30kg hang power snatch. So that's 90 reps of each, and it took around 26mins.<br />
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A funny thing happens when you do that many reps, your form actually improves towards the end because you are so tired you have to do it right I guess. My coach videoed the 80-85 reps, and I was surprised how fast I was getting under the bar. Was a horrible, horrible, grind of a workout. I knew I was in trouble when I was looking forward to the wall balls.<br />
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So that's before. I'll post tomorrow "after" tonights WOD, which I expect to be worse;<br />
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100 x 45kg thrusters for time.<br />
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Such a simple sentence, but that's going to be Hard. Looking at the videos online, sounds like the hamstrings will be in a world of hurt <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> -
Had a squiz at that workout on youtube...Ugh, good luck!!<br />
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I can see why you'll have sore hammies, amongst other parts! reckon it'd smash your shoulders/lats something chronic too.<br />
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Anyways, kick ass and set a mean time bro! -
12:09 and it was the shoulders that went first!<br />
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The plan was 10 sets of 10 as long as I could go, then break it into 5s. 5s came really freaking early. Normally I can do this weight for 21 reps, but that wasn't in my legs tonight. <br />
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Had a good race with the super-kid, we kept pace up until 80 then I pulled ahead by five and maintained it. GREAT feeling <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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Was nowhere near as hard as last nights WOD, but still a difficult one. -
Nice work bro!! Sounds like strategy is really important to getting across the line - if you go for gold right from the outset you'll just knacker yourself.
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Yep, the best thing it to target someone slightly better than you and try and keep pace. On most workouts I have to ignore the super-kid because he's too far ahead. But there is a group of us around the same level that make each other work hard.<br />
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Last night was as much mental as anything. Just have to make yourself keep picking up the bar and make your target.
