Fatbusting: Kirwan's log
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Annoyingly, I've been sick since the weekend. Going to try and sweat it out with a long run today. Again, have been focusing on the food and the weight is staying consistent at 80.9kg, so still close to my first goal of under 80kg.<br />
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Been going through my weights over the past few years, and see I had a bottom out spike of 78.7 so I suspect that will be the second goal; uncharted territory. -
Slow jog out to kill the tummy bug, 8km at 47mins! Was a slog, felt terrible from 5mins in. Woke up today feeling great though so it worked. <br />
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CrossFit was my first "Mary". Had to scale pistols cause I can't do them, but did the rest;<br />
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20min AMRAP Of 5 Handstand push ups, 10 pistols, and 15 pull-ups<br />
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Made 6 rounds + 15 and tore my hands to pieces (90 pull-ups and my normal callus had gone from all the time off). HSPUs got hard past, very happy to get 35 of those out though. Pistol progressions were too easy, but they served there purpose, next time ill scale differently. -
I normally don't write down the warm ups but I was pleased with today. I cycled to and from the gym, 3.5km each way, warmup run of 800m, then four rounds of pass throughs, overhead squats, kettle bell swings and skipping on a tabata interval. <br />
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Then the strength work was five sets of three push jerks. Got that up to 80kg. <br />
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Then the WOD was five rounds of 50 double unders and 10 x 60kg push jerks. Took about 14mins. <br />
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DUs are coming along, can do 40 unbroken now. Suck the oxygen out of you...<br />
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Pleased with that work. -
Trying to squeeze in as many workouts as I can before I go on holiday for a few weeks. Doing two today, first was a short Hero WOD called "Randy"; 75 Power Snatches for time @35. That took me 9.22, and because the box is a bloody sauna at the moment I might as well have done the workout in the shower.<br />
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Second one is this evening, an AMRAP of squats, ring dips and something else I've forgotten. <br />
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Should sleep well tonight. -
Forgotten element was pull-ups. 5 ring dips, 10 pull-ups and 15 squats with 40kg, AMRAP 15mins. I staggered to 5 rounds +2, was screwed in the ring drips after 2 rounds, having to do them in singles - big weakness of mine. <br />
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Strength work was x3 Backsquat, but bailed at 105kg cause I started feeling dizzy. -
Back squats, they are the ones upside down right?
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[url="http://www.crossfit.com/mt-archive2/008689.html"]http://www.crossfit.com/mt-archive2/008689.html[/url]<br />
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I saw that yesterday and assumed it was what you had done, especially as you said it made you dizzy (missed where you said you had 105kg, which woulda been a give away) -
Ha, the infamous crossfit picture of the day. There was a trend where it was people doing handstands in odd (and dangerous often too) places, now it's crazy stuff on kettlebell handles.<br />
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The best one I've seen is a guy doing a pistol on the handle of a kettlebell WHILE holding a barbell in the overhead squat position. Nutter. -
My kind of workout this morning, Isabel + Grace (30 Snatches @ 60kg and 30 Clean & Jerks @ 60kg for time).<br />
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I didn't go too hard out, paces myself for the Snatches a little too much (12.52min for the snatches and total 20:32min). Could do that significantly quicker know I know you don't get too exhausted on the second half, I expected to be toast after the snatches but I was able to Power Snatch them all, and my form got better towards the end and they got a bit easier.<br />
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If I was racing one of the super teenagers I think I could get closer to 15mins for that. (My Grace PB is 3.02min)<br />
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Sweated up a storm on that. Have two more sessions before Xmas then it's holiday time. Trainer gave me a skipping rope to take with me, so that'll help. -
snatching from the waist first I guess? Had a mate who I tried to teach (prop) who could not get the techniques right until I started upping thew weight. He'd just be throwing the 'learning' weights around like a broomstick handle. So until he HAD to use the right technique, it was like watching a gorilla with a lollipop!<br />
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Is it called 'the bear'? There is a killer exercise that goes something like this, I can't remember it properly, but I think I can... Anyway, with a barbell<br />
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1 Deadlift from ground to standing<br />
2 Snatch to front of chest.<br />
3 Press, bringing down behind your neck.<br />
5 Squat.<br />
6 Press to front of neck.<br />
7 lower weight to waist.<br />
8 lower weight to floor.<br />
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That's 1 rep. I don't think you'd be able to do many... -
[quote name='NTA' timestamp='1356088378' post='333686']<br />
Is there a recommended way to work into learning technique for snatch and c&j? I'm interested to vary my over head lifting from just military press and Arnies, and those look like good all-body exercises.<br />
[/quote]<br />
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CrossFit.com have videos on all the movements, I'd highly recommend thrusters as well, utterly exhausting. <br />
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Start with the c & j first, it's the easiest one, and the hip thrust you learn there helps with the snatch. Then I would improve your flexibility with overhead squats, then try the snatch, which is the most technical lift. <br />
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Google coach burgener too, he has great drills to use as warmups to all the lifts and has many videos showing how to do the lifts properly. -
[quote name='BartMan' timestamp='1356128712' post='333745']<br />
snatching from the waist first I guess? Had a mate who I tried to teach (prop) who could not get the techniques right until I started upping thew weight. He'd just be throwing the 'learning' weights around like a broomstick handle. So until he HAD to use the right technique, it was like watching a gorilla with a lollipop!<br />
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Is it called 'the bear'? There is a killer exercise that goes something like this, I can't remember it properly, but I think I can... Anyway, with a barbell<br />
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1 Deadlift from ground to standing<br />
2 Snatch to front of chest.<br />
3 Press, bringing down behind your neck.<br />
5 Squat.<br />
6 Press to front of neck.<br />
7 lower weight to waist.<br />
8 lower weight to floor.<br />
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That's 1 rep. I don't think you'd be able to do many...<br />
[/quote]<br />
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Yeah, if you use a hang power snatch you have to use the hip thrust and get under, so forces you to use the right technique otherwise it ain't going anywhere. Same with the clean. -
Hardest workout I've ever had this morning;<br />
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"The Twelve Days of Christmas<br />
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1 x 200m Run<br />
2 x Power Clean (70kg)<br />
3 x HSPU<br />
4 x Ring Dip<br />
5 x DB Hang Squat Clean (15kg)<br />
6 x Burpee<br />
7 x Box Jump (24")<br />
8 x Wall Balls (9kg)<br />
9 x KB Swings (32kg)<br />
10 x Push Press (40kg)<br />
11 x SDHP (40kg)<br />
12 x Burpee Box Jump<br />
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Do the first exercise, then the second and the first, then the third, second and first, and so on... you know how the song goes."<br />
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I hit the wall big time around 45mins in, and my time blew out to 76mins. Was unbelievably hot, and I ended up drinking about two drink bottles of water. <br />
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The number of reps in the last few rounds was a real mental challenge. Was very happy to get through the ring dips and handstand push-ups unbroken in all rounds, same with the "big boy" 32kg kettlebell. <br />
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Earned a beer or several for tonight, holy crap. -
I was looking at the Hang Power snatch on Youtube, and though it looked a bit, odd?? Was a CrossfitHQ vid with a chick doing it...?<br />
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I like BB THrusters (as a good exercise, not while doing them <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> )
