Pats Crossfit Journal

[Off Road]

Ouch!

[Chubrock]

Haha very nice welt. Is your affiliate putting many people into the Sectionals?

[mrelwooddowd]

Haha very nice welt. Is your affiliate putting many people into the Sectionals?

Not sure. We only have 75 members or so, but we've got some guys and gals who are pretty legit. There's a guy at one of our in-state friend affiliates who some believe will make the finals. I think they said his Fran is 1:47, a 560x2 deadlift, 200+ double unders and more at around 185lbs. Guy is a freak..lol

[mrelwooddowd]

Today was "Nancy".

100 pull ups
100 pushups
100 sit-ups
100 squats


This workout is tough but not awful. HOWEVER..I absolutely shredded my left hand around pull up #70. Ripped that callus clean off. Between that and two smaller rips, it took me so long to finish the pull ups that I don't even care what my time was..lol. Let's not even get into my pushup stamina..

And my hands are stinging.




Diet has been great. Grilled some chicken and veggies last night. Leftover chicken today early, then a banana and chocolate milk PWO. Just wrapped up a bleu cheese Caesar steak salad. No rolls.

[Off Road]

Crossfit seems dangerous...you are getting hurt all the time - lol
100 pullups sounds brutal. I think 50 is about the most I've done at one time.

[mrelwooddowd]

Crossfit seems dangerous...you are getting hurt all the time - lol
100 pullups sounds brutal. I think 50 is about the most I've done at one time.

lol..I tear my hand up every few months. This was easily the worst yet, though.

Trimming and filing calluses down helps a lot, but 100 pullups will trump any hand prep. We don't do that many very often.

Today's WOD was supposed to be 10 rounds of 10 deadlifts @ 225 and 10 gymnastic ring rows. Yes, that would be 100 deadlifts at 225. I probably would have done it at 185. 30-40 of 225 is about all I have in me.



With that said, I present..ACTIVE RECOVERY..because I'm sore as shit and my left hand is hamburger.

Went into the gym. BS'd with the coach a while.


Then did 500 jump rope singles, forward. And about 100 singles backward. Hit myself in the back a few times. It stung.

Went and did 50,40,30,20,10 on situps with about 30-60 seconds rest between sets.

Grabbed a 24in box and practiced my box jump speed because this weeks competition WOD will involve them.

Hit the showers.

The open WOD for this week will be 15 minutes of..

9 Deadlifts (155lbs / 70kg)
12 Push-ups
15 Box jumps (24")

I'm gonna do it as long as my hand will hold up. I have a feeling I'll be using a shit load of tape.

diet was clean yesterday. actually had about an 18 hour fast, then are a steak and veggies with a salad. i did eat half a roll but they gave me SIX of them (and cinnamon butter is like...amazing) so i think i did ok. today is a shake, some eggs and sausage, and i'm about to eat a turkey burger patty and a piece of italian sausage. dinner will probably be steak/veggies/salad since i have some defrosted.

later all..

[Coke]

Even the active recovery work is great, holding it down despite getting your hand jacked up.

[mrelwooddowd]

Today's workout was...

25 minutes AMRAP of ..

5 kettle bell swings (I used the 53lb bell, but Rx was 70lb, but I can't hold the stupid thing because of my hand)
10 push press @ 115lbs
15 wall ball shots (20lb medicine ball and 10ft squat thrust)

Got 7 rounds + my swings and all 10 push press..total score of 225 reps. About what I expected I guess. Not awful. After 80 reps of 115lb push press, my shoulders are toast. My squat depth on the wall ball shots was a little high sometimes and I used a lighter KB instead of the "big boy" bell, as they call it. Not too bad overall, though.

Afterward, I grabbed the rope and got 72 double unders straight. Still chasing that string of 100.

Diet yesterday ended with 8oz of steak, salad with ranch, and some veggies. I snacked on too many croutons before dinner. Cant be doing that.

Lunch today will be a steak salad with leftovers, and possible some italian sausaage if I get hungry later. Not sure about dinner yet. I feel some chicken coming on, though.

tomorrow I'll be doing the second Crossfit Games Open WOD. It's 9 deadlifts @ 155lbs, 12 pushups, and 15 box jumps (24" box)..all for 15 minutes, as many /rounds reps as possible. Since it was released tuesday, the top score in the world is 16+ rounds. So, dude did ALL of that in less than a minute in each round. Amazing.

I'm hoping to get 7-8 rounds, but it'll be a challenge.

****She won't ever see this but regardless I would like to congratulate my wonderful fiancee for being down 18lbs over the last 3 months. We've subscribed to a more meat and veggies kinda lifestyle and it just plain..works. And she's not even exercising yet! LOL I'm very proud of her. It's much easier for me to live this lifestyle when she and two toddlers are on-board. We both have a desire to keep those kids from falling into the sugar trap, so they get their treats but they also have their meat and veggies.

[Chubrock]

Good work man. Nice job on the WOD. Thats a looooong AMRAP.

[mrelwooddowd]

Yes sir. A 30min AMRAP is a beast. It's been a tough week at the box overall.

I did the open competition WOD last night. I rarely go in any later than noon because my performance is sketchy later in the day.

It was...



15min AMRAP

9 dead lifts @ 155lbs
12 strict pushups (hands off floor at bottom))
15 box jumps

I got 5 rounds plus the dead lifts and 10 pushups. The pushups wrecked my time. After 2 rounds I was only getting 1-2 at a time.

Best in the world got 16 rounds. Best at my gym is 12. 12 is pretty damned good..lol

Diet still clean. Evening class people I haven't seen in a while had noticed my weight loss.


Later all. Gotta go to WORK..on a Saturday.

[mrelwooddowd]

WOD for Monday, April 4th.


"Diane"

A lot of these WODs are named after women. I'm not sure why, other than women can make us miserable.

sets of 21, 15, and 9 reps of

Deadlift (225lbs)
Handstand Pushups (Like most of the free world, I can't go head to floor on these yet, so I broke the elbows 1/4-1/2 of full ROM

did it in 9:53
Not too bad. The HSPU obviously go faster when you aren't at full ROM but I do what I do and that's all I can do..or something like that.

Diet over the weekend was clean, other than popcorn and Spree's at the movies Friday night. My pre-movie dinner at Outback was mahi mahi and vegetables. I did eat a few pieces of appetizer bread. Oh I also had the biscuit to go with my sausage Saturday morning. This was a very mild cheat day, and I'm proud to say it didn't turn into a cheat weekend as it usually does.

Dinner last night was our favorite meal as of late.

Vegetable stuffed meatballs.

Get a couple pounds of ground beef, some italian seasoning and garlic salt, regular salt, pepper, minced carrots and bell peppers (any color, mixed), mash it all up in the beef. Fry in the skillet (I recommend coconut oil because it has a clean taste and smells great) to 160 degrees. Add baked cauliflower if you want the full experience. Bake it 500 degrees for about 25min. yummy! Leftovers for lunch today.

I got 66lbs of freshly butchered, flash frozen grass fed beef from a friend for $145. A steal at less than $2.50 a pound. It tastes soooo good. Very robust and fresh. Good stuff. I'm turning into one of those "health nuts." LOL

[Coke]

I see some good eating Pat, lol...like the WOD work too.

[Auzzie]

WHen i've got a spare couple of hours im gonna read through this log.... crossfit looks fun!!
Howdy

[mrelwooddowd]

Thanks Coke..I try. I also enjoy working out these days and that's invaluable to me. Auzzie..feel free to hang out..LOL I tend to write novels on my posts, but that's just me.

Today's WOD is called "Death By 10 Meters" It is very appropriately named.

Every minute on the minute until failure to complete the sprints inside of that minute.

10 meter sprint. Ex: Minute 1 is 1 sprint. rest until minute 2. 2 sprints, and so on and so forth.

I made it to a completion of minute 14, right at the last second. For those counting, that would be 120 10 meters sprints (1200 meters) in 14 minutes. At about minute #10, you really start getting winded. Add to that the fact that your rests until the next minute are getting progressively shorter, and you're basically sprinting the last few minutes without a break. Fun stuff. These are also up and back sprints, so after 10 meters you're coming back for the next 10, etc. It really wears the legs out with all the stop and start.

After the WOD, I worked on my jump rope double unders. Trying to build up more speed on the revolutions so I can make smaller jumps in order to minimize my fatigure in the legs in order to get more double unders. Still chasing that 100 straight.

also did 90 situps.

Diet last night was "pizza bakes" which is essentially pizza in a bowl, baked without the crust and with a hamburger base. Good stuff. Today will be salad and leftover pizza bake. Dinner will be chicken and some sort of vegetable, most likely.


I setup a new schedule for myself. My evenings are tied up with parenting and playing and such,but I do have about 40 minutes free during bath time..lol. I usually play drums or start some laundry. I wrote up an actual plan on a calendar so that I can not only play drums, but do some short workouts to work on my deadlifts, push press, situps, pushups, and 1 mile run time. The resistance stuff are some of my weak points that are contributing to my bad WOD times (uin my opinion) and the mile run time is just to assist me with getting a better overall time when I run 5k's. I don't train for 5k's, but really just rely on the wind I've built up during these WODs. But, I run them at a 9 minute mile pace, which isn't too great..lol

So, tonight my bath time will be some front squats, push press, and thrusters, most likely.

Good day all.



I just had to edit my horrid math. 120 sprints. Not 210..lol

[Coke]

Your conditioning level must be off the chain these days, looks nice Pat.

[mrelwooddowd]

Thanks for the encouragement, Coke. My conditioning is definitely better than average, I would say. But..there's a lot of people in the CF world that are just..unreal. LOL

Like this guy...

45 thrusters with 95lbs and 45 kipping pullups (much harder than they look, and suck the wind out of you), all in 1:53. My last time on this was 15 minutes. I think I can do it in 10 now. Still....not 1:53..LOL

http://www.youtube.com/watch?v=xJ27XzR3HJc

Took yesterday off but was supposed to lift in the evening. too much mexican food pretty much derailed that plan. I'm hoping to get in some jump rope and sprints this evening though. Speaking of jump rope...

Today's WOD was..

25 burpees
100 double unders
20 burpees
75 double unders
15 burpees
50 double unders
10 burpees
25 double unders

did it in 13:38. I think that actually might be a time that will hold up throughout the day once everyone has done it. That's cool. doesnt happen to me very often.

This week's Crossfit Games open WOD is 5 minutes of clean and jerks @ 165lbs. I was worred that I wouldn't be able to do it, but after the workout this morning I worked my way up to 155 and it wasn't too difficult.

Diet has been pretty good. Had that Mexican Tuesday night and had more carbs than I wanted. It also ALWAYS makes me gain water weight. Did a fast after that until lunch yesterday at about 1pm. About 18 hours. had chicken wings, and then for dinner I grilled up some chicken, beef, and veggie skewers. Had one ear of corn as well,. but that's not a regular thing for me. Lunch today is leftovers. This grass fed beef I bought is frickin delicious.

[mrelwooddowd]

Open games WOD today.

5 minutes max reps of 165lb clean and jerk

Got 9 reps. I honestly didn't think I could do it even once because 165 is a PR..lol but, it's been several months since i've done anything close to that. It gives me some hope for a 1RM attempt someday. My form has improved drastically. It may be a low score but overall it was a good day.

Best in the world did 40+ reps.

Did some jump rope work and a lot of BS'ing.

Ate some twisted chips at ocharleys last night, then a steak salad. Had one roll too. I was craving carbs all day SO BAD. I just couldn't shake it. So, had a donut, a piece of cake and some ice cream. My fiancée said "if you want to cheat, I'll be your enabler." how could I turn that down? Lol

Eggs and bacon today. Then a baby size bag of cheetos and sucker, and had some bread with dinner, which was a Greek salad with shrimp and mushroom kabobs. Very tasty. Had a bit of leftover ice cream because the kudos got it out..lol

Not gonna cheat like crazy but Monday I'll start another cheat-free 2 weeks.

[Off Road]

Only 31 reps to go...

[mrelwooddowd]

No doubt..lol. Those guys are freaks. The guy from one of our partner gyms got 36 reps and it was his second workout of the day. I think he's going to redo it today and post an official score. After last week he was sitting at #6, worldwide. That's impressive, to say the least.

I do feel like I can be good at this one day though. Not "elite", but hopefully respectable on a local level. I'm only 31 so I've got plenty of "peak" years left in me, and especially since I'm injury free and such. I've never played contact sports or done anything like crossfit so I'm pretty...fresh? I guess that would be the term..lol. All those years of sitting on the couch have preserved my youth! LOL

[Off Road]

Sitting on the couch has paid off

[mrelwooddowd]

It sure has..lol

Today we did Clean and Jerk for singles. Basically, work up to a max and do it 6 times. I did terrible. Lat week I repped 165lbs 9 times and today I dropped 125 OVER and OVER. I just felt completely indifferent and weak and just overall FLAT. I finally got it, then dropped 145 a bunch of times, then finally got it. I just wasn't getting under the bar. It was super frustrating but I just wasn't feeling it. Oh well..those days will always be there.

After that I decided to do "Annie", which is ..

50,40,30,20,10 of jump rope double unders and situps. My previous best is 8:36. Today I got it in 7:50. My situps still suck, but the extra work is making them suck a little less. I'm happy with a PR despite the Clean and Jerk debacle.

Diet over the weekend was mostly cheating. Didn't gain much water though, which is nice. Today has been clean. Working OT tonight so I'll probably order something, but it'll be clean.

[Chubrock]

Your Annie time is good man. Very nice.

[mrelwooddowd]

Your Annie time is good man. Very nice.

Thanks dude. I'm pretty happy with it at this point, but I want it under 6 minutes. Gonna be tough, but my situps still have a ways to go so I think it's possible.

The last two days I've worked 12 hours and had little sleep, so I skipped the gym. Because of the long drive to gym/work, I get a full 2 hours extra sleep if I don't get up early to workout..lol


Today was a "work on a skill day", so no official WOD. I have to do overhead squats tomorrow for the open comp WOD and those need work, but it was suggested that I don't do them today and instead just get a very thorough warmup in the shoulders tomorrow. We'll see how that goes.


So, because 12 hours behind a desk will F up your back, I did some light deadlifting up to 185 just to get it loose. also PR'd on double unders with 89 reps. I am SO close to 100..lol

Then my co-worker and I did 50 situps passing a 20lb med ball between us, then we did 21,15,9 of KB swings (1.5 pood) and 24" box jumps. I did it in 4:13 and he came in at 4:15. I love having someone there to motivate me. He also PR'd on push press with 240. He's much stronger than I..LOL


Diet has been clean. Salads, chicken, eggs, bacon..that's the gist of it. Probably get about 60 hours this week. Makes it tough to get up in the morning.

Tomorrow is the open WOD for the competition. 60 burpees (jump over a loaded bar between each one), 30 overhead squats @ 120lbs, and 10 muscle-ups on the rings, for 10 total minutes. Score is total reps. The best in the world will be somewhere close to two full rounds of that (200 reps). My goal is to finish the burpees and overheads. I struggle with OH squat. I can't do a muscle-up yet, so I'll end it there regardless.

[Off Road]

Good luck tomorrow. It sounds like a brutal session for sure.

[Chubrock]

I don't really think we'll see two full rounds but I could be wrong. I decided to run your 25 minute AMRAP today at the box. That thing sucked.