Pats Crossfit Journal

[mrelwooddowd]

Thanks for the read fellas. Much appreciated.


Tweaked my knee during softball Friday. Thought I might have a mild meniscus tear but it's almost feeling normal today. Wasn't sure if I could do today's WOD though but I was ok.

WOD

6 Rounds

200m Run
6 Power Clean @ 165
Rest between rounds as long as the previous round took to complete.

My time was all jacked up. Too much math. RX was 185 on the clean but I was favoring my knee so kept it at 165. Each round including the run took about 2 minutes, give or take.. despite the weight adjustment, 36 cleans is 36 cleans regardless..lol.

No extra work.

[Coke]

Fine with those rounds bro.

[Chubrock]

Efforts there. Get that knee healed up. Can't function very well without it.

[mrelwooddowd]

Thanks for the support guys. The knee feels even better today. Should be fine by my next game Friday I think.

WOD

Push Press

95 x 3
115 x 3
135 x 3
155 x 1
175 x 1
195 x 1
215 x 1 - MISS

215 would have been a PR. I didn't miss it by much but we ran out of time so I didn't get my second shot at it. Oh we'll...

WOD 2 (conditioning)

300 Double Unders
150 Sit-ups

I think this took just under 14 minutes. I know I finished the doubles in 6:48 but forgot to look after the sit-ups. Good little conditioning WOD though.

A buddy wanted to race on a 250m row. Took me 48.1, took him 47.1.

Did a few sets of bench while waiting for the shower to open up.

95 x 5
115 x 5
135 x 5
155 x 3
175 x 2

I feel fat. It's nice getting stronger but I gotta cut out some of the snacking..lol

[NEKFUCTINFEXT]

or.bi.mb.n.a.i.vi.ar@gmail.com

[jed2009]

Ugh a 200 meter sprint into 6 heavy cleans....... that would suck. Good shit bruh. Hard to believe you can get phat with all the fuggin cardio type workouts you do!

[Coke]

Fine how you've reached this level, looking amazingly fit as a result - no worries, lol.

[mrelwooddowd]

Getting fat comes naturally to me Jed..lol

Thanks Coke. I have a distorted body image from my 265lb days..lol

WOD

Back Squat

95 x 3
115 x 3
135 x 3
165 x 3
185 x 3
205 x 3
225 x 3
245 x 1
265 x 1 (PR)

Felt pretty good. My hip was kinda aching (they said it was because of the rain and im so old) so I left a little in the tank. That's 10lbs away from my all-time PR. Woohoo! It's about damned time. Good things are on the horizon.

WOD #2 - Conditioning

10-20-30-40-50

Sit-ups
Double Unders

8:06. That's "Backward Annie". If youve read my journal any amount of time you e probably seen the frontways version. It's one of my favorites. Abs are still sore from Tuesday's sit-ups so not my best time.

Just Because

Full Clean

95 x 3
135 x 3
155 x 3
175 x 3

Felt good. Gonna start doing these more often.

[jed2009]

Full cleans are the shit, huh man? If there's anything I could get close to replacing the mighty squat with, it'd be the full clean. Glad to see you are zoning in on a new all-time squat PR too bro. That has to be exciting! Maybe you coulda hit one if it wouldn't have been raining

[Coke]

Big day for the squats guy!

[mrelwooddowd]

Thanks Coke. I'm tryin!

Yeah Jed, im starting to wonder..lol. Ive had good knees and hips so far. seems like now that my back isgerting better everything else is going downhill!

Cleans are fun. I love all the Olympic lifts. And honestly people give high rep Olympic stuff a hard time with regard to crossfit, but I don't think there's anything better for a nice blend of strength/conditioning/agility/stamina. Granted, I have zero expertise in the field.

WOD

50-30-20

Wall Ball
Lunges
Double Unders

Took 12:53.Pretty tough, but not as bad as I expected.

Bench

95 x 6
135 x 5
135 x 5
135 x 5 (wide grip)
155 x 5

Short on time. Had to stop there.

[Chubrock]

Great job on the WOD Mwood. Solid work.

[mrelwooddowd]

Thanks sir.
WOD

21-18-15-12-9-6-3

KB Swing (70lb/2pood)
Box Dips (supposed to be ring dips)

9:03. Pretty darned fast for me. First time I've really felt somewhat "in control" of the big KB. Actually finished first and we were all using box dips.


Did some Deadlifting after. Back has been stiff so I stayed low.

95 x 3
135 x 3
165 x 3
185 x 3
215 x 3
235 x 3
265 x 3

[DoUgL@S]

I want a 70 lb kb. Seems like a lot of reps at that weight. Nice job.

[Chubrock]

The 32kg bell is awesome to use. Great for some general hip mobility and drive.

[mrelwooddowd]

Doug it's 84 I think? I managed to get the first 21 without letting go, which really surprised me. It's heavy too. I literally jump just to get it started.

Andy, what kind of mobility can I do besides the obvious power-thrusts..lol

[mrelwooddowd]

WOD

12 minutes, Every Minute on the Minute

30 Double Unders
6 Pull-ups
3 Ground to Overhead (125lb)

Not sure how to score this. If you can't complete a round in 1 minute, you finish the round then rest whatever is left if the next minute. The bar weight was chosen by us individually. So..

Minute 1 - incomplete
Minute 3 - complete
Minute 4 - incomplete
Minute 6 - complete
Minute 8 - complete
Minute 10 - incomplete
Minute 12 - incomplete

That was BRUTAL. I don't think anyone else even completed a round in under a minute. The 3 I completed were literally the last second. Luckily I'm quick on double Unders. I averaged about 17 seconds each time, which helped tremendously.

Tabata Situps

Really wiped out but I figured I would get some squatting in.

95 x 3
125 x 3
155 x 3
185 x 3
205 x 3
225 x 3

For the last set I put a 5lb plate under each heel to simulate Olympic shoes. I did a body weight squat and it was super smooth and easy to sit back on my heels. With 225 on there my shoes were flexing some. I can still see the benefits. Gonna get some shoes soon.

[Coke]

Really stepping to it man.

[Chubrock]

I used to train at a RKC Affiliate when I grappled competitively. We used a mixture of two hand swings, one hand swings, one hand swing-snatch, single and double cleans, single arm judo high pull, windmills. I'd wager a guess you can find most of them on youtube.

[mrelwooddowd]

Thanks for the read fellas. Andy I'll check that stuff out. Mobility is always a concern for me.

WOD

200 Double Unders (4 minute cap)

Right into..

12 minute AMRAP of
7 Deadlift
21 Push-ups

Was supposed to be 12 minutes including the DU's but the coach misinterpreted so it was 16 minutes total. I did the deads @ 245 and got 3 full rounds plus 3 deads. Not too bad considering the DU fatigue factor and my push-up inadequacy..lol Still, 24 deads @245 and 63 chest to floor push-ups isn't too bad for 12 minutes I guess.

The DU's took me 3:30. I missed after 5 then got 95 straight, then sets of 15 or so. Once I hit the wall around 100 my sets get small..lol. But if I don't stop short of 100 I don't finish as fast overall. That 95 straight is the most I've done unbroken since I switched from Fivefingers to Nano 2's. that half inch of additional toe has really taken some time to adjust to. It's hard to imagine that the rope even passes that close to my feet normally.


Action shot. I didn't take the pic or collage it..lol

[mrelwooddowd]

WOD

Establish a max 3 rep front squat into a 3 rep push press. Basically, 3 front squat then 3 push press without putting the bar down. Maybe a...Bear-CUB complex? LOL

75
95
115
145 x 3 and 3
165 x 3 and 3
185 x 3 and 2.5 (!!!!)

I barely missed the last 185 push press. I'm still pretty happy with that because I know I can do it--just didn't get enough leg drive.

200m sprint x 6. 1 minute rest between.

Averaged about 45 seconds each.

I've been wanting a video of myself doing some Double Unders. I want to see how my form and positioning, jump, etc are going. I've suspected my right arm is farther out and I was correct. I have no idea why I'm doing that. Here's the video. Maybe Chubrock has a little more insight. I threw a backward double and a couple forward triples in there too. Ignore my buddy's shoe fetish.

http://youtu.be/32BCVgMMUwY

[Chubrock]

Haha can't really help ya with the double unders man. I'm fucking terrible at them. Look like a monkey fucking a football.

[Coke]

On the move dude, liking the action shots.

[mrelwooddowd]

Well Andy...I guess I'll have to figure it out on my own..LOL

Thanks Coke!
WOD

Overhead Squat Max

This almost isnt worth posting so I'll just keep it brief. Worked my way up to 135. Not a PR. My shoulder started to buckle on 155 as I sat back, so I dropped it and decided I couldn't care less about OHS. I really just don't care. It's just a show-off lift anyway--not worth the shoulder injury.

Split Snatch

Worked up to 145. Again, don't care. Regular full snatch I like but the split feels awkward and I'm just not feelin it. I've got a sore throat and just felt sorta apathetic about the workout overall. Plus, I sound like a frog.

In order to force myself to sweat I talked the new kid into some power cleans.

5 minutes

2 power cleans @ 145 lbs every 30 seconds, then bumped it to 3, then we threw some extra at the end. Ended up with 27 reps I think. He mentioned after that his power clean PR was 20lbs less than we were doing..LOL. Oops.

Softball tonight. We won. I went 4 for 6 and caught two in right center field. A pretty good game for me.

[Coke]

Softball tonight. We won. I went 4 for 6 and caught two in right center field. A pretty good game for me.

Great seeing you ball that way bro!