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Old 07-18-2007, 02:32 PM   #1
Kieran Hartnett
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Current weight: 322lb (down from 375 in February).

First Crossfit session, with Andrew Stemler in the park. Did some squat drills, then sets of: 5 x squat (holding a bar for support), 5 x box push-up, 5 x step-up. Managed 7 sets in the 10 minutes allotted. Then did some kettlebell swings, bungee runs and finally some jumping pull-ups and chin-ups.

A good start on a long road, I think. Looking forward to some nice DOMS tomorrow - as well as a bit of a bump on the head after a tactical error on the bungee runs (note to self: if you can't quite reach the marker, don't just stand there and keep trying to stretch your arm out or you're in for a surprise...)
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Old 07-19-2007, 03:05 PM   #2
Kieran Hartnett
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Assisted pull-ups today
Body weight: 146kg
Assist (kg): 68-75-82-82-82-82-75-82-82-82

Too many sets? I basically just went until I couldn't do one at 82kg (the full stack).
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Old 07-21-2007, 02:29 PM   #3
Kieran Hartnett
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Brought a couple of friends along to see Andrew...

Some overhead squat/snatch and KB technique work, then rounds for time - 2x(20x8kg Kbell swings, 10 x OHS), 3x(10x8kg LB, 5xOHS). Some bar-hang/pull-up work after and finally a 5min game of 2kg hooverball. Good fun.
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Old 07-24-2007, 01:55 AM   #4
Kieran Hartnett
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Last night, 82kg assist pull-ups. 3-3-2-2-(10xbox push-up)-2-(10xbox push-up)-1-2-2-1-1-1-1. 20-25 mins all told, I think.

(Threw the box push-ups in late because the mats were busy earlier, then cut them out as they were causing some pain in what had been a slightly nagging shoulder)
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Old 07-26-2007, 01:48 AM   #5
Kieran Hartnett
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Another small group session with Andrew yesterday.

"Fight gone bad" variant: 20" box step-ups, 8kg KB sumo high lift, 8kg KB swings, 6kg KB push-press (one arm due to a dodgy shoulder), 2kg treeball 8ft. 2 rounds. A little pull-up and early ring work after.
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Old 07-28-2007, 11:37 PM   #6
Kieran Hartnett
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29/7/7 - group session - weight 320lb/145kg

Some squat and deadlift practice first.

"Linda" variant / 10-9-8-7-6-5-4-3-2-1 rounds of:
KB deadlifts (25kg first 2 rounds, then dropped to 16kg)
box push-ups (these were a little too easy, but I didn't want to aggravate my shoulder)
air squats

Finally some bungee runs.
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Old 08-06-2007, 03:07 AM   #7
Kieran Hartnett
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4/8/7 - group session - weight 319lb
(after a week off due to ongoing back and shoulder problems)

"Ethan" variant. jumping jacks+squats+box push-ups/prone knees-to-elbows.

15/3-12/6-9/9-6/4, at that point I hurt my back again. F**ksticks. Back to the Osteo and more time off, I guess :-(
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Old 08-23-2007, 01:34 AM   #8
Kieran Hartnett
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Re: Kieran's Log

21/8/7 - Gym rehab session with Andrew - weight 316lb

Still struggling with minor but nagging shoulder + back issues even after a couple of weeks without significant exercise, so Andrew suggested a gym session using (*gasp*) resistance machines and the like in order to avoid the aggravations that full-body exercises would cause.

Did 15min on the treadmill quickly ramping up to max incline, then got on the leg press and worked up to 1RM (195kg) for 1-1-1-1-1-1-1. Then did some 1-armed preparatory muscle-up work on the cable pull and some KB snatch technique work. Finished with a light swim.
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