Fatbusting: Kirwan's log

JK

Good to see ya back in to it mate

Paekakboyz

Kirwan, doing a bit of a double post (have also hassled Bart) 
 
Do your trainers have any advice about tight/sore abductors? I've been getting more flexible and getting lower on front and back squats - seem to have hit a sticking point and I've worked out its an abductor/hip thingy problem. Worst when doing front squats and trying to keep the torso upright. Feel it most when I'm powering out from the bottom of the squat. Can kind of avoid it by not going as deep but that isn't a long term workaround. 
 
I know squats are a big part of the crossfit scene so I wondered if this was something you've dealt with? Kind of sucks as I know my form etc is pretty good and I stretch a heap. Guess I'm not doing enough or missing 1-2 key stretches that would help avoid this problem...

Kirwan

The trainer was mentioning that there are certain foam roller exercises for that area I should be doing. Google Kelly Starrett, he's the Crossfit mobility expert they bring in to talk about this sort of stuff. He's big on looking for those sorts of weaknesses and gives mobility drills to improve flexibility and increase strength in really specific movements and muscle areas. 
 
Seems to know his stuff.

Paekakboyz

choice, will do. 
 
I roll out for glutes, quads, and lower back. Haven't seen any variations for hip/abductors so hopefully I pick up some tips via that guy. Cheers!

BartMan

caught the last 15 minutes on ESPN of the World Crossfit games 2012 the other morning. OMG, awesome. Fran I think it was to finish, 21, 15, 9 of squat thrusts and then chin ups. 
 
wow is the only word.

Kirwan

[quote name='BartMan' timestamp='1368091958' post='364550'] 
caught the last 15 minutes on ESPN of the World Crossfit games 2012 the other morning. OMG, awesome. Fran I think it was to finish, 21, 15, 9 of squat thrusts and then chin ups. 
 
wow is the only word. 
[/quote] 
 
Fran is one of the worst. Short workout, but one of the most likely to make you puke.

JK

Watched a bit of it too, last year and this replay package. 
 
So regionals start next week? Is there any coverage usually available?

Kirwan

They have pretty good streaming available on the Crossfit Games website, and on demand video, etc

Kirwan

So I'm not dead, and am still exercising but my year of poor health has continued. In February I was the fittest I've ever been and having a good run at the Open, then I got Walking Pneumonia and it's been comeback mode ever since. I've had issues with exercise induced Migraines, a nasty infection, pulled muscle in my quad (that stopped me squatting properly for two months, and many of the xFit movements require a squat) and now I've strained a calf again.
 
And I've probably forgotten a few!
 
I'm almost through the calf strain now, and this week I feel like I've got back to my normal standard for fitness. But man has it been a slog, still making at least three xFit sessions a week and on a good week, work and family allowing, I get in four.
 
Last night was a different one; 21 - 15 - 9 - 9 - 15 - 21 of 100kg Deadlift and Burpees to a six inch target above your outstretched arm (the extra jump makes a massive difference). Finished that up in about 22mins, was particularly happy with 90 x 100kg Deadlifts, that volume is usually a struggle for me at that weight.
 
Was also chasing down a mate and almost caught him on the burpees, so that's how I know I have some sort of fitness left.
 
Have been reading your guys logs over the past month, so you have an audience even if I'm not replying much at the moment. Lots of awesome workouts going on.

JK

Glad to hear you are still keeping at it mate, even if its been tough going with the health.
 
The workout from last night sounds nasty mate. I once did 10 sets of 10reps x 100kg deads in about 10mins and it killed my hands plus was bit of a cardio effort. Add in all those burpees as well and well, thats just nasty bud.

Kirwan

Yeah, it was all cardio that's for sure. I was going to scale down to 80kg, as I didn't think I could do that many at 100kg. But it wasn't too bad.

Wairau

Yeah, good one for keeping up with it. Just maintain and let your body recover. Last year for me was left archilles, and this year has been back. But, touch wood, those have cleared up...as will yours, and you'll be full on over the Summer. :good1:

ACT Crusader

Nice one Kirwan. I've never tried that superset for time before. Will give it a go but might do it at 80kg deads

Kirwan

Had a fun night last night, we had three guest coaches; Rob Forte, Lindsey Valenzuela and Ruth Anderson Horell. All them are Crossfit Games athletes, Lindsey came second.
 
Got some good tips for my squat clean, and after months of not being able to squat I'm back up to my PB there (95kg).
 
Anyway, here are some photos of who I'm talking about.
 
[attachment=1632:kapiti.jpg]
 
I'm trying not to throw up in this photo, the workout was 30 x 60kg Squat Cleans, 30 x Toes to bar, 30 x Push Jerks, 30 x Bar Facing Burpees. And everyone was going hard in front of the stars :)
 
[attachment=1633:lindsay.jpg]
 
[attachment=1634:ruth.jpg]

Paekakboyz

That is a fit looking woman!! 
 
I threw up in my mouth a wee bit just reading that WOD - nothing like a bit of star factor to make you push your limits!
 
What was the deal with your squat? would be really interested to hear what advice they offered

Kirwan

I'm a chicken basically, my squat clean is basically a power clean and a front squat, I don't get under it fast enough. I also didn't finish the pull, so when you start you keep your shoulders over the bar as long as you can, then extend the hips and finish with a shrug with your shoulders behind the bar, at that point you have to get under the bar as fast as possible.
 
Then you don't have to lift it as high.
 
I got better at that and then got my PB up pretty comfortably. I like power cleans because there is very little chance of breaking your wrist or having the weight fall on top of you :)

Paekakboyz

yeah, certainly takes some confidence in your technique to shift that sort of weight above your head. Crazy when you watch how fast (some) people can move through the different movements - that bounce off the thighs and how quickly they snap under the bar. Prior to illness I'd been working on the different movements of a overhead squat. Can barely manage a partial squat just holding the bar overhead. Not used to having it back behind the head and flaring the lats. It messes up my squat form something chronic!

Kirwan

<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="387174" data-time="1377556177">
<div>
yeah, certainly takes some confidence in your technique to shift that sort of weight above your head. Crazy when you watch how fast (some) people can move through the different movements - that bounce off the thighs and how quickly they snap under the bar. Prior to illness I'd been working on the different movements of a overhead squat. Can barely manage a partial squat just holding the bar overhead. Not used to having it back behind the head and flaring the lats. It messes up my squat form something chronic! 
</div>
</blockquote>
 
I have terrible flexibility (I can't touch my toes), but I have lots of flexibility in my shoulders, and can get into the overhead squat position pretty comfortably and sit down there.
 
That's the exercise that fucked my quad up (feet in the wrong position)...

NTA

My lack of flexibility is around the ankles - can't squat A2G properly with heels on the floor. There is an exercise for stretching them but I can never be arsed doing it.

Paekakboyz

NTA - I back squat in socks or flat heeled trainers. But for front squats I typically wear my running shoes. Have found a higher heel makes a lot of difference for fronts, especially if you are still working on hip flexibility to keep your torso upright when you are low in the squat.
 
Hijacking Kirwan's thread... how wide is your stance for squats? I see lots of guys at the gym with a narrow-ish stance and lifting heels.

The Silver Fern

Fatbusting: Kirwan's log