Fatbusting: Kirwan's log
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My workouts are continuing as normal, over injuries now and just trying to get my capacity back especially with things like running. <br><br>
Has been an interesting change with out strength component, he's swapped the 5-3-1 thing out for 7-7, and by god it's tough. The other day it was Front Squats, and when you add in warmups it's a big number of reps. Got that up to 90kg, but only got 5 up as the bar rolled off. Happy to get the 85 x 7 up though, and then we did the WOD!<br><br>
Been like that for two weeks now, it's much harder than before! -
<blockquote class='ipsBlockquote' data-author="JK" data-cid="396612" data-time="1381408698"><p>Tried those pre-workouts yet?</p></blockquote>
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Work and moving jobs are getting in the way. If I can negotiate a session tomorrow morning, I'll try one for that. Super pump the best? -
<p>OK, will try that on Monday. Couldn't make this morning, I'm keener to try those sorts of things in the morning instead of the evening (which is when I've only been able to get to the gym this last week). I don't take a lot of caffeine (don't drink coffee or tea) so it doesn't take much to keep me up all night :)</p>
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<p>Here's an awful one that I did on Monday;</p>
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<p>10-9-8-7-6-5-4-3-2-1 of;</p>
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<p>70kg Front Squats</p>
<p>Chest to Bar pullups (kipping)</p>
<p>30in Box Jumps</p>
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<p>The extra height on the box jumps was exhausting (for a short bastard like me), and having to do extra cleans to break up the Front Squats got old fast. Absolutely crushed me, if my maths is right, 55 reps for each exercise.</p> -
Having a good burst of improvements this week. Last night got my 5x Deadlift to 140kg, and had a good volume working up to that, then the workout was Diane, which is 21-15-9 100kg Deadlifts and Handstand push-ups. This is the first time I've done it Rx, and I handled the Deadlifts well in the workout. <br><br>
So plenty of Deadlift work. <br><br>
Tonight I had the Push Jerk up to 90kg x 6, a 10kg improvement on my x5 PB. <br><br>
I found out the hard way what that did to my shoulders, as it took four rounds off my Cindy time and my push-ups disappeared seven minutes in....<br><br>
Having a ball -
<p>Hey Kirwan - given you're the crossfittiest person I know, and because I'm too lazy to read your whole thread, I'll ask the crossfittiest question I know (from reading a news article): What's your Fran time?</p>
<p> </p>
<p>Do you remember your first Fran time? </p>
<p>And the duration between the first and your best?</p>
<p> </p>
<p>Anyone else out there got one?</p>
<p> </p>
<p>I'm thinking I might give it a go here at home after watching some Youtube vids and giving myself something to aim for along with the circuits I'm doing at home. The pullups are what will kill me because the bar is pretty close to the garage wall.</p> -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="397770" data-time="1382001020"><p>Good to see it mate. Always good when training is going well and there is clear progress.<br>
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Any luck with those pre workouts yet?</p></blockquote>
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Still locked into evening workouts at the moment, so just using the Rage at the moment. To be honest, I've been having less of that as I've been wide awake at midnight. Will be going for a 6am next week, so that's the plan to try some new stuff. -
<blockquote class="ipsBlockquote" data-author="NTA" data-cid="397873" data-time="1382063991"><p>Hey Kirwan - given you're the crossfittiest person I know, and because I'm too lazy to read your whole thread, I'll ask the crossfittiest question I know (from reading a news article): What's your Fran time?<br>
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Do you remember your first Fran time? <br>
And the duration between the first and your best?<br>
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Anyone else out there got one?<br>
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I'm thinking I might give it a go here at home after watching some Youtube vids and giving myself something to aim for along with the circuits I'm doing at home. The pullups are what will kill me because the bar is pretty close to the garage wall.</p></blockquote>
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Oh boy. My best time is 6.16, and my first was in the early 20s. Pull-ups were the issue back then. <br><br>
It's the thrusters that will fuck you up. If you can keep up the pace, it's a good candidate to make you puke so have a bucket around if you've not done many thrusters. <br><br>
It's hard to describe, when you finish you cough and your arms burn. <br><br>
Worth putting some time into kipping pull-ups and thrusters for a while first. If you get your breath back struggling doing 45 strict pull-ups, you won't get the benefit from the workout (and be slow). And make sure you get full depth on the thrusters, hips below knees. <br><br>
Here's an amusing video on Fran watch to the end. And because Camille <br><br>
Do me a favour, post how you think it will go before hand, and then straight after. Wish I could remember more clearly my first go around, didn't realise what a benchmark workout it was. -
Tried the Hyper pre workout tonight, as getting to the gym in the morning proving difficult. Had a faster ramp up than the Rage, but I picked a bad night for it as no heavy lifting - muscle up skills work. <br><br>
Felt it wore off quicker too, so this one I probably should take closer to the workout. Not bad. -
<p>Yeah finding the correct timing can be tricky. How much you've had to eat or drink also makes a difference, at least for me. I had one dose when I hadn't had much kai that day and whoa!! that shit kicked in fast and it was a wild workout!</p>
