Pats Crossfit Journal

[mrelwooddowd]

No more Internet at work for a while..lol. So if I disappear it's just that I'm not finding time at home to post.


Yesterday was ..

20min AMRAP

5 full snatch @ 95lbs
10 sit-ups
15 front squat @ 95lbs

I am terrible at a squat snatch so I had quite a few misses. Plus, I was brutally sore from Fran, so....

I got 4 complete rounds.


Took today off. Diet is clean.

[mrelwooddowd]

Took a couple days off for some serious recoup.

Worked out Friday. Last WOD of the open competition.

7 minutes of thrusters @ 95lbs and chest to bar pull ups. Chest to bar meaning..chest touching the bar..lol. Significantly more effort required than chin over the bar.

3,3 6,6 9,9 etc. Add 3 to each set. I made it to 7 reps of pull ups in my set of 12's. 43 total reps. Better than I expected to do, especially since I did Fran on Monday and it's a nearly identical workout.

Spent a couple hours playing disc golf yesterday. I already suck at it but I'm super rusty..lol

Diet has been clean. Weight was 205 this morning. Lowest in 10 years.

[cphafner]

congrats on the weight drop!

[mrelwooddowd]

Thanks man. 7 more pounds will make it the lowest since 9th grade. That would be the first and only time I weighed 198..lol

[cphafner]

Damn, I was about 98lbs in 9th grade! Haha, polar opposites.

[mrelwooddowd]

Rofl..DAMN. i passed that in 5th grade. Last time I had abs I was about 6..LOL

[StLRPh]

7 minutes of thrusters @ 95lbs and chest to bar pull ups. Chest to bar meaning..chest touching the bar..lol. Significantly more effort required than chin over the bar.

Diet has been clean. Weight was 205 this morning. Lowest in 10 years.

that was a tough WOD, I managed the 9's round with about 10 sec to spare

nice work on the weight loss as well, do you have a goal or just whatever happens?

[mrelwooddowd]

Yeah it was definitely a doozy, and especially after doing Fran and a 20min AMRAP. I actually miscounted my total reps when I posted it to the games site. shorted myself by 12 reps.

My goal has always been leanness. This is the closest I've been and I owe it all to crossfit. I finally have something I truly enjoy. After that, I'll be looking to add some muscle and specifically work toward improving on WODs.

Today was 21,15,9 of (135lbs) hang clean, kb swings, and push jerk.

I think I over-exerted my CNS last week. had zero energy or strength. It was brutal. Dropped the weight to 95 after the round of 21. Even the kb thrusts were in sets of 5. This happened to me a few weeks ago too. Oh well. 18:30 was the time.

Diet clean

[Off Road]

Rest and recharge.

[Coke]

Seeing you get to an all time low bodyweight while being at your best fitness wise is excellent.

[mrelwooddowd]

Thanks coke. I'm tryin..lol

OR..you think I should lay off entirely for a few days? I'm trying to commit to getting more than 6 hours of sleep on gym days. I've been doing so well lately I hate to spoil it by not resting enough. I'm eating plenty of protein though. . I grilled the shit out of a probably 50oz steak yesterday and some chicken today..lol. No I didn't eat this by myself.

[Chubrock]

Fuck yea that steaks nice!

[Off Road]

I could eat that whole steak if i wasn't so packed full of brown rice and oatmeal right now.

[mrelwooddowd]

It was a tasty steak..lol I'm looking forward to the 2 others I have.

Took Tuesday off. Yesterday was some sprint intervals.

200m, then rest however long that took, then 400m, then rest however long the 400 took, then 600m, then rest that long. Do the whole round 3 times.

Took me about 30 minutes. I pretty much ran an identical pace the whole time, which was about 60 seconds per 200m. I was running this pace accurate to the second at almost every interval. It was kinda freaky.

It was also about 45 degrees and raining on me.


Didn't do anything else. Goin in a bit. Strict press today for sets of 2. Hoping I can get 135 for my sets. Hopefully my bursa will cooperate.

[Off Road]

Good sprinting session. Good luck with the pressing today. It's a strength day, make it a good one!

[StLRPh]

nice job getting out even when it's nasty outside...at least you had the track to yourself

[Coke]

Totally impressed with those series of sprints and the conditions in which they were done under.

[mrelwooddowd]

Thanks for the support fellas. It helps.

Thursday was the pressing. Just plain weak. Got 2 reps of 125 but never could get 135. I used to do 155..lol

But, I grabbed the rope afterward and got my 100 double-unders goal achieved.

Took Friday off to get some sleep. Today was the kid's big 5th birthday party. My fiancée goes ALL OUT. I did run around the gym at her school, shot hoops, chased toddlers, jump roped some, etc etc. Long day..lol

[StLRPh]

Thursday was the pressing. Just plain weak. Got 2 reps of 125 but never could get 135. I used to do 155.

I'd imagine that was at a pretty different weight, right? Also, you've been focusing on conditioning and diet lately. The strength is still there. Whenever it's time just need to incorporate some strength training in the CF stuff and you'll be there in no time.

[mrelwooddowd]

I'd imagine that was at a pretty different weight, right? Also, you've been focusing on conditioning and diet lately. The strength is still there. Whenever it's time just need to incorporate some strength training in the CF stuff and you'll be there in no time.

Yeah. Good point. I probably weighed 235-240 at that time and was only lifting. Still somewhat frustrating though.

[Off Road]

It will come back fast when you train it regularly again.

[StLRPh]

Just found this affiliate's site and the programming looks very solid. Since you have a box, may not need it but I thought it was worth mentioning

http://crossfit-strength.com/

[mrelwooddowd]

Thanks guys. I'll have to dig around in there soon. I definitely want to be working on my strength aftervWODs when possible.


Today was "Barbara"

5 rounds with a 3min rest after each round.

20 pull ups
30 pushups
40 sit-ups
50 squats

700 total reps..lol pushups are my cryptonite. I did fine on the pull ups and everything else but pushups just kill me. I couldn't get past the first 17 before having to shake out my I did the last set of 30 on my knees.

53:15. FML


Diet has been clean except for Saturday. Had some birthday cake, ice cream, pizza and doritos.

Down another pound to 204.

[Off Road]

Nice. What's your hangup with pushups? Arms? Core?

[mrelwooddowd]

I'm really not sure. I've always struggled. In high school I couldn't even do 10..lol. My delts are fried in a really short time. I think they take on too much of the load or something.. I try different hand placement and stuff but it only buys me a few more reps. I really should work on them every day though