Pats Crossfit Journal

[mrelwooddowd]

Maybe you should change your sig pat, whats up with those squats, theres a 105lb girl in my gym that squats 135 ATF.

Maybe you should STFU. That **** was tough.

And there ain't a thing wrong with my sig.

Ass.


I did 40 minutes on the Concept 2 Rower at level #3 today.

Soundtrack was Lamb Of God's "New American Gospel." I saw them live two weeks ago at Ozzfest. Good stuff.

It felt good to do that much cardio with so much leg, glute, and lower back soreness. I guess next time is level 4, until I can hit 40 minutes there as well.

G'day all...except Unholy


No idea how I edited instead of quoted you. I'm leaking mod powers..lol

Thanks coke.

[galileo]

Damn, I keep missing things.

So, we should have a contest, since I'm just as fat as you now. I'm far more busy than ever before in my life, so expect a slow return on investment.

[mrelwooddowd]

Damn, I keep missing things.

So, we should have a contest, since I'm just as fat as you now. I'm far more busy than ever before in my life, so expect a slow return on investment.

It's amazing the way you just challenged me and conceded defeat, all in one post.


I'm eating tuna like it's going out of style. I realized if I don't buy the cheap crap in a can, and instead pay about 300% more it'll actually taste decent.

I need to go to Big Lots.


We can do a contest. I can't say I can be as strict about all the percentages and formulas. You tend to make a big crap turn into "x" percentage recomposition. And, there's no way you're as fat as me, dude. It's just not possible.

I have some calipers. I can do a three site, I suppose. I can get on the scale at regular intervals. I can track my calories. I've basically been doing two of those for the last year, regardless of the layoff.

Send your terms, via horseman. I'll reply with haste.

On second thought...send them via catapult.


The gym was SUPER crowded today. I was so sore yesterday from Saturday's leg workout, I decided to skip. Today was my day off, but I went in for 5 hours and hit the gym after work. It really made me appreciate how un-crowded it is at 9am. I was awash in frat boys with headbands. I did a couple movements and (believe it or not) both the deadlift platform and both squat racks were taken, so I skipped the deadlifts and went up to the rower. My legs are still marginally sore, anyway, and I didn't intend to lift too hard.

I was going to work on keeping my shoulders back today, as well. I've come to realize I have crappy posture, partly because it's in my nature to keep my head down, and my shoulders are rolled forward. Partly because I've been sitting at a desk for 8 years. I'm retraining myself to keep them back while standing, sitting, walking...but I was surprised to notice last week they aren't back during my deadlifts. They always felt like it..lol I think that's why my lats haven't developed so much. That sucks. I need to build some strength, and start low again, I suppose. I'm not sure what else to do.


Anyway..I'm long-winded as usual. Here's the sub-par workout.

Lat-Pulls (wide grip..behind the neck..to help posture)

55 x 15 77 x 8 77 x 7

V-Bar Cable Rows

50 x 8, 70 x 8, 80 x 7


Concept 2 Rower...level #4...30 minutes @ 750 cal/hr intensity

[mrelwooddowd]

I hit the gym today. I had to take the day off work and go deal with my house, again, so I cut the rowing off short. My water bill is unusually high. I need to go do some leak checks.

Barbell Bench Press

45 x 10, 65 x 6, 95 x 8, 135 x 8, 145 x 5

Decline Bench

45 x 8, 95 x 8, 115 x 8, 135 x 8

DB Bench

35's x 8, 40's x 5, 40's x 5

DB Shrugs

50's x 10 x 10 x 10

12min @ level #4 on Concept 2 Rower

Anxiety about the house got the best of me, so I decided to roll.

Bench is getting stronger. I probably had a couple more @ 145 in me, but I didn't have a spotter. I never have a spotter. Maybe I'll be repping back in the high 100's again in another 6 weeks or so.

[Coke]

Good deal on doing the benching and all independently and staying on track.

[bjohnso]

Good stuff Elwood, you'll be back up to speed in no time.

[Unholy]

I benched 135 x 25 today. =O

[DoUgL@S]

Good to see you posting those sessions, keep at it you'll be back in no time.

I benched 135 x 25 today. =O

That's cold. :evillaugh

I will see how many I can do tonight, you know to motivate Elwood.

[mrelwooddowd]

I got food poisoning, or some kind of stomach bug on Sept 9th and my innards still aren't working right. I haven't been to the gym. It's driving me crazy.

[Unholy]

It happens fatty.

[mrelwooddowd]

I didn't go to the gym today. Until I can get this anxiety under control a bit more, I just can't do it. I realized after the food poisoning or something, my anxiety took over and has been wreaking havoc with my system. It takes me hours to settle down in the morning. I've started an intensive regimen of relaxation techniques, am taking care of more of my generally procrastinated stuff, and have sworn off metal music for a little while.

But, in lieu of the gym and in an effort to release some anxiety, I did almost 4 complete rounds of..

10 bodyweight squats
10 pushups
10 situps

After I painfully finished my 40th pushup, the mailman came to the door and delivered an express package I've been waiting on. I have to get the rest of my loan documents signed, and run back to the post office for yet another express package to seal the deal. The more stuff I take care of, the less anxiety I have. That's written somewhere in stone...I'm sure of it.

[Unholy]

Listen to some Death Cab For Cutie or The Postal Service. Guarantee your anxiety will disappear. PS Start lifting fatty cakes.

[Coke]

Them four rounds are looking nice...I know there's a lot on the table, hope you get back into the gym soon.

[mrelwooddowd]

LOL..thanks for the support, guys.

That little bodyweight round aggravated what I found out was a minor groin pull I managed to get at some point after the food poisoning. I worried myself sick, literally, because that's what I do sometimes. It's pretty much ok now, but damn...what a pain.

I'm going to the gym in a little bit.

For Unholy..I'm 217, still. I've been eating tuna and crackers like it's been discontinued.

[galileo]

What the...

[mrelwooddowd]

What the...

I'm a nut. I need anxiety management techniques, but that damned Lucinda Bassett costs a fortune. Good thing I have insurance!

I got on the rower for 30min at level 3, keeping the pace between 600 and 800 cal/hr. It felt good.

[galileo]

You are a nut that never visits.

[Organichu]

I got on the rower for 30min at level 3, keeping the pace between 600 and 800 cal/hr. It felt good.

How long have you been doing the rowing machine?

[mrelwooddowd]

How long have you been doing the rowing machine?

Xian...this is true. Maybe if you had a house, we'd come see you.

Probably spring. J is working every day. We're not even going to any games.


Chu...I did it 5 or 6 times to get to 30 or 40min at level 4 about a month ago. Yesterday was my first time back. Why do you ask? Is that terrible? LOL

I feel like the rower is something I can get good at.

[galileo]

Xian...this is true. Maybe if you had a house, we'd come see you.

Probably spring. J is working every day. We're not even going to any games.


Chu...I did it 5 or 6 times to get to 30 or 40min at level 4 about a month ago. Yesterday was my first time back. Why do you ask? Is that terrible? LOL

I feel like the rower is something I can get good at.

Shows how well you've kept up with my life...

[Organichu]

Chu...I did it 5 or 6 times to get to 30 or 40min at level 4 about a month ago. Yesterday was my first time back. Why do you ask? Is that terrible? LOL

Haha I wouldn't say so- I was just curious because I didn't recall you using it before. Good stuff.

[mrelwooddowd]

Haha I wouldn't say so- I was just curious because I didn't recall you using it before. Good stuff.

It's a great machine. It's a true, full-body cardio, and kinda fun. I'd love to be able to keep up my current pace at level 10. All the old, fat ladies are in there on level 10 but they have about 1/2 ROM and hold conversations while they do it. I think the last time I had one beside me she was at 300 cal/hr (at level 10..lol). When I'm just doing the motion, using momentum, during my last minute at level 3 or 4, I'm still around 500 cal/hr.

Speaking of...

Concept 2 Rower

40min at level 3 @ 700 cal/hr (average)

Soundtrack - Chimaira - Pass Out Of Existence


Today's lifting was supposed to be back/abs. The gym was crowded, which took me up to the rower. The rower's better for anxiety anyway. I was super-tired after, but I stopped and did...

3 sets Seated Rows

2 Sets Bent Over DB Rows - the weight wasn't spectacular

With the groin still not 100%, my abs were toast from the rower so I let 'em off the hook.

[Unholy]

So how does it feel to keep falling off the bandwagon. Fatty.

[mrelwooddowd]

Shut up Paul.

OK..gonna fire this thing back up and see how it goes.

I do Crossfit exclusively now (aside from an occasional 5k race, but I don't run otherwise unless it's programmed in the CF workout), so I suppose this will be a Crossfit journal.

I've been doing CF since April of 2010 at my local CF affiliate. I really enjoy the designated class times, diversity of workouts, along with marked improvements in my strength, speed and agility overall. Plus, it's a small gym community and I've made a lot of friends there.

Terminology

WOD = Workout of the Day - Everyone does the same workout every day at pre-determined class times. I usually go in at 7am--and drive 35 miles to get there.
RX = the prescribed weight for the workout. I'll list it.
AMRAP = As Many Rounds (or reps) as Possible
METCON = Metabilic conditioning
Tabata = 20 seconds going full blast, 10 seconds rest, for 8 rounds, used with various exercises.

I'll explain the others as I go along.

Performance-wise, I'm not going to impress anyone at the moment so I'll leave all that out. My main claims to fame besides tremendous stamina and wind are 82 consecutive double-unders on the jump rope and a 1:31 500m time on the rower. Those are both pretty legitimate numbers as far as my gym goes I think. On the rest of what we do, I'm probably just average. I'm workin' on that though.

Here's this week so far..

Monday's WOD (strength)

Strict Press1 x 1 x 1 x 1 x 1 (135)

Push Press
3 x 3 x 3 x 3 (175)

After that, I talked the other guys into doing a WOD called "Annie"

50-40-30-20-10 reps of Double-Unders and Situps

Did it in 8:13 That's a 2 minute PR from a month ago and 6 minute PR from my first time. Pretty happy with this. If the speed/stamina of my situps could improve I can hit 6 minutes, which is a pretty legit time.

Worked on jump rope front, reverse, singles and doubles,crossovers, etc.


Tuesday

WOD

21-15-9 (rep scheme, each movement 21 times, then 15, then 9, score is the time you take to finish)

Sumo Deadlift High Pulls (95lbs rx for both) - Sumo Deadlift ending with barbell ending up under the chin
Overhead Squats

Took 12:07. My overhead squats are SLOW. Best in the gym did it in under 3 minutes..lol

Worked on double unders, set a PR of 82 straight. Looking to get 100 within 2 weeks

Wednesday

WOD

15 Min AMRAP (as many rounds as possible in 15 minutes)

10 Sit Ups
10 Burpees (drop to the chest, and return to standing as fast as possible, jump and clap overhead, repeat)
10 Squat Cleans (95lbs rx)

Got 4 full rounds, and made it to my 8th burpee of round 5

Worked on jump rope, and did some rows on the gymnastics rings.

Ok that's it for now. Tomorrow's workout will be pretty tough, not that these aren't. It's amazing how awful 15 minutes or less can be..lol

[mrelwooddowd]

Worked out today..

This is a workout "for time."

400 meter run, backwards
30 barbell full snatch @ 95lbs (rx)
30 24in box jumps
30 kipping pullups
30 wall ball shots (20lb medicine ball, throw 10ft high against wall, catch, squat below parallel, repeat)
30 kettle bell swings with 53lb kb (hold in front of you, thrust with hips to get kb to overhead, swing down, repeat)
100 bodyweight squats

time was 24:57

Just for the record, Wall Ball is pretty much the worst exercise ever. MUCH worse than it seems and I invite you to try it one day. I'm getting better at my kip. Got 7 straight, and broke the rest into 2's and 3's. And running 400m backwards in 30 degree weather with snow flurries and wearing only shorts and a t-shirt is NOT recommended..lol