Fatbusting: Kirwan's log
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Am totally smashed today, everything hurts and I love it <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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Had two workouts in the last few days that look fine on paper, but just murdered me.<br />
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Tuesday was 21-15-9 of Hand Release Pushups, Pullups and Knees to Elbows. I knocked that off in just under ten minutes.<br />
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Wednesday was 5 Rounds for Time of 12 Push Presses (50kg), 200m Run, 8 Squat Snatches (50kg)<br />
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The combination of movements just fatigues the crap out of you. By the time I got to knees to elbows on Tuesday my core was on fire. Same with the Snatches last night. My PB is 60kg for that movement, so 40 reps at 50kg was tough as, absolutely exhausting. -
If you haven't puked or passed out, you haven't reached your limit. I read that somewhere, have never done either, come close after some C2 rowing sessions with the throwing up, and after some good squat / deadlift sessions have certainly been light headed!! <br />
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It is a mental strength thing as much as anything I reckon when all those bodies are as hard and as toned as they are. -
[quote name='Kirwan' timestamp='1351126881' post='320471']<br />
By the way, in six days I've been regularly exercising (3 to 5 times a week) for two years. Pretty stoked with that.<br />
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Far out that has gone fast!!<br />
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I remember your early workout reports and multiple dances with death via starfish lol! Good stuff on making it part of regular day-to-day life - not a phase or just something to do for a while. It's just what Kirwan does now. Chur bro! -
Put my back out on Sunday, took three days rest and shock off a head cold to work out on Wed. Did lots of light Deadlifts up to 100kg, working on improving my form and got through the WOD ok. <br />
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Went again tonight, got through my Push Presses OK 5 x 5, up to 75kg. WOD was tough, and I should have subbed the Sumo Deadlifts High pulls, easy to round you back when you are tired on those. 1 min left in the 15min AMRAP and something went ping in my lower right back, instant pain and was frozen. <br />
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On the good stuff, flat on my back. Gutted. -
[quote name='Kirwan' timestamp='1353057956' post='325558']<br />
Put my back out on Sunday, took three days rest and shock off a head cold to work out on Wed. Did lots of light Deadlifts up to 100kg, working on improving my form and got through the WOD ok.<br />
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Went again tonight, got through my Push Presses OK 5 x 5, up to 75kg. WOD was tough, and I should have subbed the Sumo Deadlifts High pulls, easy to round you back when you are tired on those. 1 min left in the 15min AMRAP and something went ping in my lower right back, instant pain and was frozen.<br />
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On the good stuff, flat on my back. Gutted.<br />
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Backs are tricky bastards. Rest and recuperation!!!!<br />
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Mrs DK pulled her back on Tuesday and I'm at home subbing in for her (she is struggling to walk). As they say "a woman's work is never done", especially when done by me, now where do you put the washing liquid?!? -
I've had minor niggles in my back for a while, I now go to the chiro every 6-8 weeks for a check up now, and I do alot of stretching of the hip flexors, glutes and hammies to help out.
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Stink bro! hopefully it comes right soon. All the work you've done should put you in a better spot for recovery. Rest up and take it easy bro.
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Good news is that I've not done anything serious to my back, just irritated a disc that lead to back spasms. This has started to settle down over the past day or so, and have a second physio session lined up on Friday (with a fellow Crossfitter, funnily enough - not planned). Have certain exercises to complete to "unload" the spine to reduce the irritation, and I can use a Cross Trainer or walk for 10min twice a day until Friday.<br />
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Aiming to start that tomorrow, and work out a schedule to start exercising at the gym again on Friday with the physio.<br />
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Dropped in to see the PT, and we have a plan on how to integrate me back in. Short version is lower intensity and higher reps with less weight. Have been wanting to work on higher reps endurance anyway, so taking the opportunity. -
Have the all clear from the physio to head back to the gym, have also given an extra few days to be safer.<br />
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Also have a list of exercises to start with, to ease back into it (yeah right). Really attacked my diet, rest and hydration while I was not able to exercise and have dropped 2kg, so pretty happy with that. Leaves me with 1.2kg to remove to get back under 80kg, which is where I need to be.<br />
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Will set a new weight target when I get to 80 and see how far off I am. -
[quote name='dK' timestamp='1353479985' post='326788']<br />
Check out "McKenzie"exercises. Famous Kiwi physio developed a world renown treatment<br />
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This is what the physio had me do. Ended up doing 15 of them every hour, was very good for pain relief and preventing stiffness in the back. Stopped the muscles spasms around it too. I didn't know what it was called, but the wife (who has back issues) has been doing them for a while too.<br />
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Very simple and effective.
