Fatbusting: Kirwan's log
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"squat and press" thingees - I'm guessing its with a barbell? Sounds like a thruster.
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[quote name='ACT Crusader']"squat and press" thingees - I'm guessing its with a barbell? Sounds like a thruster.[/QUOTE]<br />
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That's the one. I looked on the website, and it was Thrusters and Sumo Deadlift High Pull. Dunno why I have trouble remembering that <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> -
hmm oxygen starvation perhaps!!?
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Today was tough. Strength work was back squats, which I got up to 80kg (Think I could get close to 90kg here, but my calf was starting to tighten, so didn't push too hard).<br />
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Had three rounds for time of 25 pressups, 15 16kg Kettlebell overhead lifts, 500m Row. First two rounds were OK, the last was really hard. The row took the wind out, and the last ten pushups really took an effort.<br />
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Feel a bit flat, and was still sore from Tuesdays workout. Recovering much better now, and seeing some good changes still.<br />
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Going to stick to twice a week until I recover a bit quicker, and then increase to three. Not really doing any cardio, so could add a few rows in to keep that ticking along. Much more motivated to run though. -
Right on 80kg today, after a weekend of drinking and eating <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> Had some deep tissue massage on the calves yesterday, sweet jesus that was a painful experience. She thinks I've just not been stretching properly after exercise and have a build up of lactic acid. They feel great today.<br />
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So in other words, it's all in my head, harden up, and look after the body properly. -
OK, got through the 5km run OK-ish. I'm not straining/injuring my calves, they are just tight as a tight thing. They were nice and loose before the run, zero pain/tightness.<br />
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Pretty tight and sore now, spent 20mins stretching and massaging them with this yoga roll thing, hurts like hell so must be good for me <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> -
I have one of those yoga roll things, but I barely use it as it's such a killer. Have also had calf issues with repeated cramping, tightening etc when int he middle of exercise. The cycling has helped somewhat, but I still get it.<br />
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I tried the Tabata thing on Sunday morning. I did incline press ups, steps, squats (no weight), bicep curls (whilst standing on one of those tit shaped soft things), and some ab exercises.<br />
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I couldn't believe how much I was sweating. I'm a moist man as it is, but after each of those, I just drenched. Struggled with the press ups (by set 8, I was doing 2, max 3) & the ab exercises, but found the others not too bad. Biceps are feeling a bit torn still today and the calves are sore after the steps. Will definitely be repeating this workout though - since the PT started focusing alot on my core muscles, my posture (unimportant) and golf (life and death sort of importance) have both came on leaps and bounds.<br />
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Still a fat bastard tho! -
Real progress on the calves, I can massage them with the yoga roll thing when they tighten up and then I can walk fine.<br />
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Today's crossift hit them even more, with the box jumps. Had five rounds for time of 15 kettlebells (upped the weight to 20kg), 15 box jumps and 15 pressups. Think it took me 16mins all up.<br />
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Strength section was the push jerk, which I got up to 5 x 50kg. Was knackered as usual, but am recovering much faster and finally beat someone in these damn time trials. -
Sweet! it's great once you get a handle on an exercise and can actually start pushing for improvement. You know your trainer has been watching though... as soon as s/he notices you are getting stronger/fitter they'll be on ya like a ton of bricks!! new exercises, increased weight and/or reps or a combo of all three!! Much fun!
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Having a competitive streak is not a good idea in CrossFit. At the end of the workout (yes I was free to go), one of the fitter guys was competing for time against a guy that comes on another day. The challenge was 50 x 9kg Medicine Ball from a squat to a 10ft target on the wall. he did 3.20, and looked wrecked. It looked like "fun" so asked for a go too.<br />
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And around 25 I realised I had made a serious mistake. Took some effort to get the rest out, and once done I did a pretty good starfish impersonation.<br />
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WOD was 21,15,9 of Thrusters, Pullups and a 400m run. Calf has been great, and made it through that all OK.<br />
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Fucking knackered now though. -
Careful mate... I sense a growing addiction to crossfit!!<br />
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Does sound like fun though! apart from the starfish impressions lol -
Yeah, am pleased I did it now. Went out for a good cycle with the family today and it was a breeze. Still a bit sore (mainly I think from the deadlifts, forgot how buggering they were)<br />
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And yep, can easily see how this is addictive, especially when you start seeing progress. -
Good day today, Deadlifts and "Cindy". Got my PB for deadlifts up to 120kg and Cindy kicked my arse. 20minutes AMRAP 5 pullups, 10 pushups, 15 squats, got to 12 rounds, which I was happy enough with.<br />
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Instructor is off to Sydney for a week for a Crossfit competition, so I'll be doing more cardio this week. Will have a nudge at my 2km time and see where I'm at. -
Nice work on 120kg DL's!! sounds like you are improving all round. Always good to revisit old times/pd's etc to see how much you have improved, which I guess was Bartman's point earlier in the thread : )<br />
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For 2km it'll probably depend on how hard you start out - don't want to finish with gas in the tank, but you also don't want to thrash yourself at the start. Hmm, hold on is that a 2km row or run? actually that advice probably stands true for both, get into mate! -
Sorry, yeah that's a row. I'm still a while away from worrying about times for my shuffles, I mean runs.<br />
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My target it to get under 8min (DK will be getting Deja Vu here...), so I'll start as far under 2min as I can comfortable hold for a 1km, and then just hang on <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':(' />
