Fatbusting: Kirwan's log
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Yeah, want to get at least another round in. These workouts improve faster than the ones with heavier weights too, so you can get fitter for that specific movement.<br />
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Box Jumps are still pretty average, I can't bounce of the ground and cycle them, so they are pretty slow. -
Another round was optimistic. I was on track at the 9 min mark, but ran out of puff. Added 17 to the score, so worth doing again. The box jumps just killed me, I was comfortable with the push press and ties to bar, and didn't lose much time there. Everything slowed down with the box jumps.
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Ok workout 12.4 was pretty tough;<br />
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12 minute cutoff to complete;<br />
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150 9kg wallballs to a 10ft target (full squat, hips below knees)<br />
90 double unders<br />
30 muscle ups.<br />
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I had three issues when approaching this workout. First, my best "Karen" time (150 wallballs) is 12mins 31secs. Second, my Achilles is still sore so I was worried about the double unders. And lastly, I've never done a muscle up (getting closer).<br />
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So my first attempt was on Saturday and I went waaaay to fast for the first 50, did them in about 2mins, started to get in trouble in the middle 50 and the last 50 were a nightmare, and in fact I didn't finish them. Had four left, so the score for that attempt was 146. I was pretty disappointed.<br />
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Recovery was pretty poor too, had a headache and the worst pain in my quads for the whole weekend. Spent a lot of time on the foam roller.<br />
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So I was NOT looking forward to this morning. I had to repeat it as I couldn't leave it there. Went in with a target of 151, to at least get to the second part of the workout and get a new top Karen time.<br />
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I spoke to the trainer and asked him to pace me differently this time, I didn't walk away from the ball, and when he said to pick it up, I did without stalling.<br />
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Went much, much better. Got to the 150 wall balls in 10mins 15secs, taking 2:15 off my best time for those and left me with a good 90secs for the double unders. I was hoping for 30-50 with that much time, but got 12. Funnily enough, after that many squats, that fast, I couldn't freaking jump anymore. Still I added 16 reps for a 162, much happier with that.<br />
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Really tough mentally that one. -
12.5 was the hardest one yet, at least I felt the worst after it.<br />
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7min cutoff, and a ladder of 45kg Thrusters and chest to bar pullups; 3,6,9,12,15,18, etc<br />
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I got 9 of the 15 thrusters for a score of 69, and then I spent the next 20mins feeling like death. The thrusters are just exhausting and then you have to get your chest (under the collarbone is the standard) to touch the bar.<br />
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Going to have another crack tomorrow, but don't think I'll get much more, 75 will be target if I get over that I'll be stoked. -
this looks insane!<br />
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http://games.crossfit.com/workouts/the-open?#tabs-5 -
Insane is doing it twice. I didn't get to 75, but did get to 73 on the repeat. Both times doing this one I just emptied the tank, the thrusters are just utterly exhausting.<br />
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So I did all of the open workouts twice <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> Fittest I've probably ever been, made some good strength gains over the past six weeks. -
that sounds great man!! Good stuff!<br />
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I havent tried to do a 3min timed session of burpees yet, am too scared <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> -
[quote name='taniwharugby' timestamp='1332734053' post='277324']<br />
that sounds great man!! Good stuff!<br />
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I havent tried to do a 3min timed session of burpees yet, am too scared <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
[/quote]<br />
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More fun doing 7mins <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> Follow the rules here [url="http://games.crossfit.com/workouts/the-open"]http://games.crossfit.com/workouts/the-open[/url] for the Week 1 workout then you can see how you fare against the open crowd, and when you do it again a few months you can measure your progress reliably.<br />
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The last two minutes are something else. -
oh so 3 minutes scares me, and yuo tell me I need to do 7....
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Been a while since I updated this, been to damn busy at work.<br />
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On April 8, I made a year of doing crossfit. Over that time I've seen a massive difference in my fitness and how I look. November 2011 was a year of continuous exercise, so I've well and truly incorporated it into my lifestyle now, which is no small achievement with two small children and an increased workload for my job this past year.<br />
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The schedule has been at least three one hour sessions per week, normally four, and sometimes five. And I mix that up with the 6am, 9am and 6:15pm classes, which helps me fit it into the schedule when I can.<br />
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My weight has stayed in the 82-83kg range, but I don't focus on that much any more. Since I've started I've gone from a 36inch waist to pretty close to 32 now. Anything 34in in my closet is pretty loose.<br />
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Pretty much the first time in my life that I would consider myself "strong" as well. I pulled up a 155kg deadlift this morning, a new PR, and while not the biggest weight in the world it's a big improvement on where I was even six months ago. Pretty much all the weights I'm doing are more than I could do in my 20s, which as I close in on 40 is a very good feeling.<br />
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Still have plenty improvement to go, I still want a six pack before forty and my longer running and rowing fitness is very average. I'm going to be making small, regular improvements to my diets to reset my "normal" diet, instead of doing a massive change all at once. And see how that approach goes. Diet is still my weakness, although that has improved a lot too - I've pretty much eliminated alcohol and don't miss it.<br />
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Good times. -
perfect on the diet - little things, and once they're sorted, they're easy.<br />
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soft drinks - diet instead of full power.<br />
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even when you go the bakery or wherever, if you can, pick the better option.<br />
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At the same time, once a week, let rip and have that tucker that has been nagging at your brain all week. the Tim Tam or the Salt and Vinegar chips etc!<br />
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Booze is the big one though, I have got drunk on my 40th, and that's about it but for maybe one or two on Xmas day and at the odd BBQ over summer. But it really is 1 or 2 now, as opposed to 6 or 8 or more. <br />
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So well done mate. <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/good2.gif' class='bbc_emoticon' alt=':good:' /> two thumbs up! -
yeah good stuff, I've gone from a 102cm waist to 92cm, so I am having to get new pants, pulling the belt in makes them bunch too much <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/sad.png' class='bbc_emoticon' alt=':(' /><br />
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I stil have some cold ones in the fridge, but I bought the dozen 1 week ago, there are 9 left...some days I just feel like a beer, so I have one, very rarely, I'll push the boat out and have 2!<br />
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I have stabilised my weight and am happy where I am (93-94) also due to the changes, I have found some really great meal options that are way healthier than what I used to eat, and god damned tasty! (fave at moment is couscous with sweet chilli tuna, cherry tomatoes and some feta YUM!<br />
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I'm glad I made the decision to lose some weight and get fit, feel so much better for it! -
Great work Kirwan. Any photo's? <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/good2.gif' class='bbc_emoticon' alt=':good:' />
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Yeah great work Kirwan. 155kg ain't a bad deadlift at all pal, well done on that. Like yourself I wouldn't mind seeing the old abba dabbas as well one day.<br />
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Personally I need to do more cardio ( although skipping in the backyard and walking from the central city two stairs at a time up to Kelburn where I park every day has helped ) and really watch the booze intake. Good when ya do need to buy some more strides and the old ones look like MC Hammer pants though ! In terms of drinking though you guys put me to shame <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/hang1.gif' class='bbc_emoticon' alt=':hang1:' /><br />
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I'm 35 next month and while it's pointless wishing ya'd done things differently in your 20's it's still motivating to know you can literally be in your best shape ever no matter what your age if you put the work in. -
Good to have a bit of a reflection on how things have changed over the last year or so and I reckon you are doing dam well Kirwan. I know what its like trying to find time to train regularly with young kids and a busy job. Hell its gone 11pm and I'm still working and will be in the gym 6am tomorrow. Its the only way to fit it all in.<br />
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Abs.....a goal for all of us! My wife keeps asking where they are at. Doesnt seem impressed when I come home beaming about a new deadlift or squat PB...so abs gotta be a goal for me too.<br />
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Alcohol....who needs it. Cant remember the last time I actually got drunk. I buy a doz once a month at most and hardly feel the urge to have 1 beer watching the rugby. Only time I seem to go through them is when a couple of the lads or neighbours turn up and we might have a couple each. Or the occasional one come 4pm on a Friday at work. Otherwise I'm happy just drinking water. Wasnt this way a few years ago that is for sure! -
In terms of fitting in workouts I have no excuses given that weights etc are all in the garage. No matter how busy life gets I can always get out there, my problem is the above mentioned booze and occasionally not easting as well as I should.<br />
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Yeah weights lifted don't seem to mean shit to women until you actually get them to try and lift what you just did. That shows em how awesome you are ! <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/knuppel2.gif' class='bbc_emoticon' alt=':knuppel:' /> -
Yeah, the wife is encouraging but doesn't really care what I deadlift. Until I can carry in her new purchases without her having to help, then I get good feedback <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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It certainly gets easier to cut back on the alcohol when the hangovers increase in pain and length....<br />
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The coach asked how I would sum up a year of Crossfit and I replied with "healthy". I simply get sick less often, have more energy and feel generally better so that's been the main benefit for me. As my life has got busier, I've needed to work harder on my fitness so I can keep up the pace. I'd be a pretty miserable bastard if I was still fat and struggling to sleep well, and all the other bad side effects of my previous lifestyle.<br />
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Might even live longer, who knows. -
Had to take a few weeks off while my wife was overseas, so took it as opportunity to tune up the diet and ended up losing 2.6kg. Decided I want to be permanently under 80kg, so am back on that train. Currently just over 81kg.<br />
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Wife bough me new jeans, and have graduated down from 34in to 32in, with room to spare, so that's a big positive.<br />
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The first week back has been really tough. Last night was Cindy (20min AMRAP of 5 pullups, 10 pressups and 15 squats) and I lost three rounds on my previous best time, and was dry retching when I got home. Very, very close to puking.<br />
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The strength portion was fun too, was 10x Backsquat, but you had to clean the weight first, no rack allowed. Managed to get that up 80kg, which is a PR for the clean part.<br />
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Less cardio tonight so I can recover a bit, Max Clean and Jerk and Grace, so I can recover a bit. Hopefully it only takes another week to get back on the horse.
