Fatbusting: Kirwan's log
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Am loving this Rage stuff, have seen a noticeable improvement in my higher rep range. Case and point, today's workout of Grace; 30 x 60kg Clean and Jerk for time.<br />
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My previous best for this was 3.04min, today I got 2:51min, and I should have got around 2:40, but the weight fell off on the last fricking rep. (My fault for how I was dropping it, note for next time)<br />
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Still feeling the kick, but am more interested in the performance increase, great tip guys. -
Hey K - tell me that it's good stuff on facebook - will be good for my sponsors - "hey Bart, this Rage stuff you recomended is wicked" sort of shite. PLease and thank you, and I promise to not forward on any more cross fit slating pics for the rest of the day ;-)<br />
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and I'll have to try it before a cardio session - I have only been using it before weights. Maybe on my next cycle! -
Ha no problem, will be genuine too. Already have two guys in the box looking to try it.<br />
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Had a real test of it today, workout was "White"; Five rounds for time of 3 x 15ft Rope Climb, 10 x Toes to Bar, 21 x Walking Lunges (20kg plate overhead), 400m Run.<br />
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Was still going well at the end, trainer commented that I looked strong on the run (as opposed to the normal, shuffle, slog, get to the end gasping run I normally do). So fitness, weight, and this pre-workout shake are all coming together nicely this month.<br />
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Open starts in 4/5 weeks, so am keen to improve on last year and measure the progress. -
[color=#800080]cant[/color] find the rope climbing scene I wanted...but this is still pretty impressive (thread-jack)<br />
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Not really into the supplements, but sounds like this one might be worth a trial... -
cheeky hijack post - how much liquid do you mix with a dose of rage? water better than juice or similar? Noted Kirwan said it kicked in after 15min or so - is that the typical timeline for it to start you cranking??
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Chur chur!!
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[quote name='BartMan' timestamp='1359684377' post='340838']<br />
when they order ask them to say that Jason bartley recomended it etc. Can't be bad for me!! maybe!! and rope climbs - that is exactly what it sounds like, climb a rope up 15 ft?<br />
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Yep, one of the reasons xFitters wear the long socks - to try and keep some skin on your shins. Have a nice rope burn at the moment. <br />
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Will do about the ordering. <br />
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I've moved out of subjective land with today's workout (Wood). I did this one on the 17th Dec when I was working out hard before my holiday, and it took the best part of 36mins which is around the same the other times the other times I've done it. <br />
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Today I did it five minutes quicker, and again I'm getting the improvements from being able to complete higher unbroken reps. I had done a hero workout yesterday too, so expected to fade today. <br />
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So I'm fairly certain now it's having a positive effect. I won't keep banging on about it, but I've found it fascinating what one supplement can do. Is opening my eyes to the nutrition side of things too, shows it makes a difference what gas is in the tank. -
[quote name='BartMan' timestamp='1359756464' post='340996']<br />
I use two scoops and probably about 200ml of water, so it still tastes good!!!<br />
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Funny.....was looking though my training log from about this time last year and I was talking about how good nutratech rage (old version) was and got this Bart response....<br />
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[quote name='BartMan' timestamp='1331152629' post='273796']<br />
I reckon all that pre workout stuff is a crock of ........... A never really get a boost, that I notice at anyrate! I like a coffee and a sit down for 20 minutes before we hit the gym!! <br />
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Times sure have changed! -
Getting closer to my weight goal, stood at 80.0kg after the morning gym session today (150 wall balls for time, yuck). But I can't count that as it's after exercise, and just measuring how much sweat I've lost.<br />
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Really still around 80.5ish, but getting trimmer at the same weight (finally off my stomach too).<br />
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Workouts are still going well, lots of PBs in the last few weeks, across different styles of WODs. Was most happy with taking over two minutes off my Murph time, considering that takes 50mins.<br />
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Looking forward to starting to see 7s on those scales. -
Really good progress, hope you can hit 77-78kg and hold it over the Winter. It's really about the abs showing, though, not the weight.<br />
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I just had a read through this page, will have to get some of this RAGE, see if I can workout harder in the Springtime. I mostly just eat chicken and egg whites. What would be the best way to mix a protein powder (whey) and RAGE? Rage before workout, whey twice for the rest of the day? I tried creatine last year, noticed an effect. Cheers all you. -
Rage 30mins before the workout is what works for me. The buzz part of that has worn off now, but am still seeing the benefits of the increased reps and energy late in the workout, which is the bit I'm interested in. I'm going to keep on it for the xFit Open then cycle off for two weeks, and I do the other side of the comparison.<br />
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Turned a bit of a corner with my running. I've had years of trouble with injuries, usually in my calves. Got excited about running again after reading "Born to Run" (which I highly recommend, great book), so bit the the bullet and had a crack and changing my running stride to what he suggests. Went for that long 14km run last month, and that was my last run in running shoes. I used to that as a transition run to the mid foot strike, and have done another two long runs in Reebok Nanos (xFit shoes, no arch support, thin soles, light weight). The first 6kms of the second run was torture, then it all seemed to click. Probably took 20kms in total to feel more comfortable with it.<br />
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Did another 14kms yesterday and it felt easy, wasn't out of breath the entire way, minimal leg pain (usually fixed by re focusing on my stride), and the recovery was great. Long way away from 5km runs and breaking down all the time. Have a slight tweak in my hamstring, but that is purely a flexibility issue that I have.<br />
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Been running more as one of the guys in the gym has had a big improvement in the last three weeks with the longer WODs and his waistline by supplementing his xFit workouts with some road running, so thought I would change it up as well. Useful for clearing out sore muscles as well.<br />
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Seeing the results already, with some of the horrible 50min WODs I've been doing recently. And in today's, I managed to crank out 90 x 32kg kettlebell swings, most I've every done at that weight. All tracking along nicely. -
awesome bro - I know what you mean about that period of pain when remodelling your running technique. Funny how it feels so much more natural once you 'get used to it'. Looking at it from the forces on your body etc why on earth would you want to load your heel, let alone load it in front of your body and all that force coming through it.<br />
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Nice work on the 90*32kg swings too - that is impressive mate. A 32kg KB has a mind of it's own! <br />
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Man you have certainly come a long, long way since you started working out and joining Crossfit! -
Yeah, once it clicked it actually felt easier than walking. <br />
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And to be clear, that wasn't 90 in a row. That was over a three round workout, 30 had to be done per round and I split it up 10/10/5/5 each round. Grip and lungs were in pain for that.<br />
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We have a 36kg kettlebell in the gym as well. Multiple reps of that thing are murder.<br />
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The best thing about the progress if, if I had to, I could do another WOD this evening. The recovery times have plummeted When I started, I couldn't do more than one session a week, I was so sore. -
ha ha I had assumed that but the praise still stands!! anyway you break it up (well, at least within one workout) 90 swings @ 32kg is serious work!<br />
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I think the recovery aspect is one thing Crossfit really has going for it. Rather than just smash a single set of muscles, or even a certain exercise, you get a whole body workout - that doesn't mean you don't focus on certain parts of the body but there always seems to be a full body component in CF.<br />
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It's 'nice' to have that soreness after a big workout, esp if you equate that to effort and potential gains. BUT it's even better to work hard and be able to repeat the next day!
