Fatbusting: Kirwan's log

Kirwan

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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

JK

No good mate but good to hear you are getting back in to it

Kirwan

Day one of Whole 30 Challenge Part Two completed. Cleaning up the diet to try and speed up some results. Had a good week training, not as bad as I thought.

Kirwan

Seventh day about to be completed, no slip ups despite a bought of illness. Was 79kg this morning, so 2.3kg lost in the first week. 0.8kg to get back to where I was at the end of the last Whole30 challenge. (Having to set mini targets for sanity)
 
So far have lost slightly more in the first week than last time. Certainly been easier this time as by the 4th week last time I had lots of tricks to make the meal preparation easier.
 
Not enough exercise done this week.

Kirwan

Ten days in, or one third through. Weight loss has stalled, but can still see progress. Hovering in the low 79s.
 
Part of that is I had a kidney stone, so haven't been exercising so that kicks off again tomorrow. The weekend was pretty tough, and it would have been very easy to quite. Glad I didn't.
 
Have three weeks to really improve my cardio fitness, my strength numbers are the same as always (slightly lower in the back squat). Did the Grace WOD the other day, properly with each one being a Jerk, and was only three seconds slower than my best time.
 
Hoping I'll be well under 78kg for the comp, makes a big difference to the body weight movements.

Kirwan

Been a productive week, have got my muscle ups back and tonight I did my first set of pistols, off either leg. That's important because that's a movement in the comp in two weeks. Need to get those to 20 per leg to be safe I think, currently at 2 :) 
Weight is well under 79 now, a smidge off where I was at the end of the last whole30. Halfway point tomorrow. 
Still not a lot of cardio fitness, but am improving.

The Silver Fern

Fatbusting: Kirwan's log