Fatbusting: Kirwan's log

Kirwan

Rightio, back to this thread.
 
Just polished off 14.2. This year I've been concentrating on doing these workouts once, at maximum intensity (for me) and having a plan and sticking to it as long as I can.
 
14.2 was an ascending ladder in three minute chunks. Each chunk you have to do two rounds of overhead squats and chest to bar pullups. Starts of 10 reps each, then 12, 14, etc, etc. If you don't finish the two rounds within three minutes, that's where you stop and count up your reps.
 
I was eight reps short of going to the 3rd chunk, so 81 reps. I did the OH squats unbroken with a narrow grip (have good shoulder flexibility) until the second set of 12. The pullups I broke up in two sets of 5 in the first chunk, and then 5,4,3 in the second. After the OHs went to hell, so did the chest to bars. I had 30 seconds to get 12, and only could do 4. Forearms were shot.
 
Actually pretty happy with that. I looked in on Saturday and saw a few people not get out of the first chunk, so that was my first goal!

Kirwan

Went hard at the WOD yesterday and got the weight moving again, now 77.5kg. Lightest I've been since my 20s :)
 
The strength component kicked my arse last night. It was four sets of 70% 1RM of Front Squat with teh following reps; 7 FS, no rest, 13 BS and 2min rest between sets. My god he 13 Back Squats got hard fast.
 
Was rooted before I even started the WOD, so that went well...

Kirwan

Since I posted this, my weight has been bouncing around in the 78-79kg range, mostly due to the cheat day. Have dialed the diet back in and I'm now down to 77.3kg which ticks over to 8.1kg lost since November.
 
Have one more Open workout left to go, been fairly happy with my results so far. The last workout is a fucking pig though;
 
For time; Thrusters & Bar facing burpees in the following rep range; 21, 18, 15, 12, 9, 6 and 3. Be happy if I get under 20mins on that one.

Kirwan

Glad that workout is over, got 19.53min, so got my under 20min....it was simply awful, a real grind.
 
Really close to under 77kg now, 77.1kg :)

Paekakboyz

Ugh, what weight were you rocking on the thrusters? are the 'for time' exercises at a set weight or a proportion of your bodyweight or 1RM? I like the way the scaling for a lot (most/all?) crossfit workouts keeps them accessible... but farking challenging.
 
My PT did a crossfit qual of some description earlier in the year. I've seen him working in aspects of it into training plans with his other clients. I've only caught bits and pieces in our last two sessions. I count myself lucky!

Kirwan

<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="421487" data-time="1396302204">
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Ugh, what weight were you rocking on the thrusters? are the 'for time' exercises at a set weight or a proportion of your bodyweight or 1RM? I like the way the scaling for a lot (most/all?) crossfit workouts keeps them accessible... but farking challenging.
 
My PT did a crossfit qual of some description earlier in the year. I've seen him working in aspects of it into training plans with his other clients. I've only caught bits and pieces in our last two sessions. I count myself lucky!
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This workout was 43kg, but on a standard WOD you'd scale based on your 1 rep max. Mine's 85kg, so I can't hide from Rx unfortunately :)
 
It's common to drop down to maybe 30kgs (for guys) for something like this many reps (84!!!!).

JK

Wow you are lighter than me now!

Paekakboyz

You skinny bitches!!

Kirwan

<blockquote class="ipsBlockquote" data-author="JK" data-cid="421491" data-time="1396303514">
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Wow you are lighter than me now!
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Your updates are what pissed me off enough to do the Paleo Challenge. Only so many posts about struggling to put on weight a man can handle ;)

JK

haha sorry mate!
 
I am slowly starting to see weight increases now but still managing to stay relatively lean. Its a long slow road this way though.
 
Getting sick of eating too. Seems like it is always time to eat.

Kirwan

Trying this <a data-ipb='nomediaparse' href='http://180nutrition.com.au/'>http://180nutrition.com.au/</a> for this month, thoughts?

Paekakboyz

ha ha I'm the opposite JK. I recently fessed up to having a dose of 'I can eat anything because I trained today' ... so cleaner and more mindful (I won't say responsible!) eating should help out heaps.
 
Finding out what works for you through trial and error can be enjoyable, but it can also be a pain! but reading through our collective threads you can see that we all start from some pretty different places in terms of physique and what our bodies react too.

Kirwan

Did a Wairau style workout tonight, 30 strict ring rips and 30 strict pull-ups for time. Broke it up in sets of five, which I maintained until the last set of 3 2. Took 9mins....

Paekakboyz

Gotta have good power-to-weight for that kind of business! SDips on rings is real tough, especially on your stabilisers. What does strict form look like mate? legs bent/crossed or hanging straight down?

Wairau

Good one Kirwan! That's a quick time I guess. Ring Dips are hard. Next time, 50 of each? 
Strict form for me on pull ups is just wider than shoulder grip, straight hang, straight legs (I'm 185cm (89kg) so it's a high bar), no swaying until the last one, although grip changes (without touching the ground) are ok. 
Dips, I try to go as low as possible, and lower legs are not angled back much.

Kirwan

oh, I think 30 is plenty. This was my scaled version of a benchmark WOD; 30 muscleups for time. Since I cant even do one, I had to scale. And the reason the coach put us on strict was to build our strength for muscle ups.
 
A strict pullup for me was, full hang, slightly wider than shoulder width, feet together, no swinging movement, and concentrating on pulling back the elbows. The weight loss has improve all the types of pullups for me. Grip was overhand, wasn't allowed to change to chins.
 
The strict ring dip, was again no swinging movement. Bottom of the dip was shoulders touching the rings, and then full lockout, turning my hands out as much as possible at the top.I had to have my legs tucked up backwards because of the height of the rings.

Kirwan

April? Long gap between updates :)
 
And sticking with the 3/4 xFit WODs per week. Diet has relaxed, so am spending time in the 78-80kg range, so a gradual increase in weight. Have had two short spikes over 80kg since ducking under that mark in February. I have been getting that back under within a few days, and I'm currently just over 79kg.
 
Looking back through my weights, I see I was last under 78kg in May. Setting a short term goal to get back under that, and cleaning up the diet a bit.
 
Have had a few good results in past few months, got a PR on my Fran time (getting closer to getting it under 6mins), also got my first muscle up. My three month goal (end of August) was to get chain three together, currently at two.
 
Also have been working with Pilates/Osteopath to fix my reoccurring calf issues (yes, still an issue four years later!). She has broken up the scar tissue (the horror, the horror) and since then no tightness and running/double unders and box jumps have been good. Have another good test of that tonight.
 
Feels good to be five months under 80kg. I think I'm having a lazy goal of maintaining that until February, and then hitting another Whole30 challenge. They have added Potatoes to their approved list, which makes things alot easier!

Kirwan

So last month didn't go so well, fell down the stairs and ended up having back spasms for a few weeks after. And then got sick with various things, and now here we are in September...
 
Getting back into the workouts, this is the second week back and the first full week. To make thinks more interesting, I've been tapped to replace a late pullout for a team in a Masters comp in early October (me and and a woman). I have lost a lot of aerobic fitness, so will be working hard to get that back in time. Strength is about the same as it was, doing the barbell club tonight to see where exactly it's at.
 
Going to do additional PT sessions to work on weaknesses so I don't make a complete fool of myself, but that might be a foregone conclusion (especially if they include pistols and muscle-ups in any workout). Or christ, handstand walking (which is the movement de jour at the moment).
 
Should be interesting.

Paekakboyz

Shit bro, that's a rough wee run. Hope you are bouncing back, entry in that comp will definitely give you a gee up!! Keep us posted!
 
ps I've seen you do a muscle up yo, just rinse and repeat!! :good:

Kirwan

Yeah, was a crap month. All good now though. 
I had muscle ups for a week, but lost them. Am pulling with my arms and that ruins the transition, back to the drawing board

The Silver Fern

Fatbusting: Kirwan's log