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Thread: Pats Crossfit Journal

  1. #276
    mrelwooddowd Patz's Avatar
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    WOD

    7 Rounds

    10 Hang Power Snatch @ 95lbs
    20 Pushups
    30 Double Unders
    40 Squats

    40:00 time cap. Got 6 rounds plus 3 Snatch. I should have beat the cap but as-usual, pushups took me forever. After the first 10 in round 1 I had to break them into sets of 5 with at least 15 seconds between. That's around 7 minutes lost.

    Pushup endurance just moved to top priority. Gonna work on it regularly.

    After that I played with one of the new speed ropes from Again Faster. It's fantastic. I have a Buddy Lee Olympic team rope and it pales in comparison. If you're struggling with your DU's, get it.
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  2. #277
    WBB Team Captain Coke's Avatar
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    Like the rounds, very ambitious with that shit Pat.

  3. #278
    Moderator Off Road's Avatar
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    That session would put me down...squats after double unders? Crazy stuff.
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  4. #279
    phil 4:13 Bako Lifter's Avatar
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    Your metcons are always brutal. Great job.

  5. #280
    mrelwooddowd Patz's Avatar
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    Lol..they HAVE been sorta brutal today.

    Speaking of metcons..

    WOD

    12min AMRAP
    3 muscle up
    5 strict press @ 95lbs
    7 box jumps

    Simple enough, other than that I can't do a muscle up and the penalty for that is 3x the number of MU's in BOTH pullups and ring dips.

    So...

    12min AMRAP
    9 pullups, 9 ring dips, 5 press, 7 box jumps

    My pullups are fine but my ring dips are terrible, even with an assistance band.

    Got 3 rounds + 9 pullups. For those counting at home..36 pullups, 27 dips, 15 press, 21 box jumps. I always feel better about my mediocreties when I total it all up..lol

    Tore a callus off too.
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  6. #281
    Garage Lifter
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    great bud, I've always hated that sub
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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  7. #282
    phil 4:13 Bako Lifter's Avatar
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    Those dips are a bitch. Good work nonetheless.

  8. #283
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by mrelwooddowd View Post
    Got 3 rounds + 9 pullups. For those counting at home..36 pullups, 27 dips, 15 press, 21 box jumps.
    Damn, now that's an amazing volume of work!!

  9. #284
    Moderator Off Road's Avatar
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    Getting it done.
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  10. #285
    mrelwooddowd Patz's Avatar
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    Yeah I guess that sub is supposed to be incentive to get a muscle up. I'm a few months and 15lbs away from that though.

    Thanks for the comments guys. I hope to be able to post something truly impressive one day..lol

    WOD

    Box Squats (12")

    10 sets of 2 reps

    Working weight 185

    Hamstrings and flexers sore.

    25 weighted situps, jump rope work, 400m pose run practice.
    Last edited by Patz; 08-18-2011 at 07:59 AM.
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  11. #286
    WBB Team Captain Coke's Avatar
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    Props to you overall man.

  12. #287
    mrelwooddowd Patz's Avatar
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    Thanks Coke.

    WOD (first time I've ever made it 5 straight days. LOL

    4 Rounds

    10 burpees
    10 floor to overhead (95lbs)
    25 goblet squats (53lb kettle bell held upside down at face level)

    19:04. Came in under the 20min cap. Those goblet squats are a real bitch.

    No extra work. Cramping leg. For some reason I'm right leg dominant for squats. That's got to be hindering my progress to some degree. Just not sure what to do about it...
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  13. #288
    Moderator Off Road's Avatar
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    Liked those box squats with that super low box. Nice to see strength work.
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  14. #289
    phil 4:13 Bako Lifter's Avatar
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    Awesome job on the 5 in a row, keep it up.

  15. #290
    mrelwooddowd Patz's Avatar
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    Thanks fellas.

    WOD - alternate

    15,14,13,12,11,10,9,8,7,6,5,4,3,2,1 Hand Release Pushup
    1,2,3,4,5,6,7,8,9,0,11,12,13,14,15. Deadlift 225

    No I did not Rx this. I can only handle about 50 reps of 225 in a workout--not 120..lol. I used 155. Probably would have done 185 but my back is hurting too because my mattress was unlevel for a couple weeks and I didn't realize. One day my wife and I both wake up with back pain..lol..took me a minute to figure it out.

    Oh well. Took 22:23. Not terrible for 120 pushups and 120 deadlifts, RX or no Rx.

    Did some double unders and handstand pushup practice after.
    Last edited by Patz; 08-23-2011 at 08:56 AM.
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  16. #291
    WBB Team Captain Coke's Avatar
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    Building up real solid man, ought to be feeling great these days.

  17. #292
    phil 4:13 Bako Lifter's Avatar
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    That's a crazy amount of deadlifts!

  18. #293
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    I'm not sure that there's anyone on the planet that could get me to do 120 deadlifts...I've 70 once or twice but 120 is insane
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
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  19. #294
    mrelwooddowd Patz's Avatar
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    It felt insane too..lol. But hey..one day I may need to rescue 120 9th graders from a burning school!

    Thanks for the support..

    WOD

    "Fight Gone Bad" (3 rounds):
    Move from each of five stations after a minute of work. This is a five-minute round from which a one-minute break is allowed before repeating. On the call of "rotate" switch to next exercise. Clock does not stop between exercises.* Rotate quickly or you lose time!* Score your reps for each station.* 1 rep = 1 point.* For rowing 1 Cal = 1 point. Add total.
    Wall-ball: 20 #/14 #, 10ft /9 ft target. (Reps)
    Sumo deadlift high-pull: 75*# / 55 # (Reps)
    Box Jump: 20" box (Reps)
    Push-press: 75*# / 55 # (Reps)
    Row: calories (Calories)

    Total score was 218. My previous best was 207. I was hoping for 230, but a PR is a PR.The thing is, I started with box jumps because we had 5 people and only two rowers. Rowing normally is your last movement before the 1min break, but I had to go to wall ball then push press, so..I didn't go all-out on the rower. That thing will make you winded in a heartbeat so I had to catch my breath there. I'd have hit 230 otherwise.

    A PR at 218, but a long way to go to get with the best in the gym.

    On a positive note, weight is at 204 and I rid my entire property of wasps, daubers, and anything else that flies. That makes me very happy. We have A LOT of wasp problems.
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  20. #295
    phil 4:13 Bako Lifter's Avatar
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    How many calories were you rowing for that minute? I'm trying to figure out what I can sub rows with.

  21. #296
    mrelwooddowd Patz's Avatar
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    I was averaging 8 but I was taking it easy--probably about 20 s/m where my usual pace is 30 or more. I have a 1:31.5 500m time which is halfway decent so I can get 1 13-14 calories in a minute under those circumstances.

    You could probably sub burpees, although that might be a bit high on the first set. Maybe 155lb bench? Or whatever weight you can rep in the 15 range for 60 seconds.
    Last edited by Patz; 08-25-2011 at 01:09 PM.
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  22. #297
    Moderator Off Road's Avatar
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    Congrats on the PR. Improvement is what we like to see. And Holy Crap at that last deadlift session. That was monsterous.
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  23. #298
    mrelwooddowd Patz's Avatar
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    Lol..thanks..imagine if I had Rx'd it at 225..lol

    WOD

    Overhead Squat
    3x3x3x3x3x3

    I have crappy static strength for overhead movements and terrible shoulder flexibility. That said, I present mediocrity..

    95,115,115,115,135 x 3, 145x1

    135 x1 was my old PR, so despite the weakness I still PR'd today which is a bright spot.


    Afterward, practiced rope. Singles, 70 consecutive doubles, and about 20 triple-under attempts. Managed to get a foot over the rope a few times. Still no official triple..lol

    I'm getting one or maybe 2 of the new Again Faster Rev X ropes. Hooray for birthdays, because if I bought them for myself my wife would have given me "The LOOK". Will be 32 on Sunday. Doesn't seem nearly as old as it did 15 years ago..lol
    Last edited by Patz; 08-26-2011 at 08:34 PM.
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  24. #299
    WBB Team Captain Coke's Avatar
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    Happy Birthday man, enjoy your special day.

  25. #300
    mrelwooddowd Patz's Avatar
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    Thanks Coke! I like the name change. ;

    It was great. Had a cool cake too.






    WOD

    4 rounds

    12 Thrusters @ 95lbs
    10 burpees (jump over pirouette)

    I felt icky from two days of my birthday cake and ice cream. Just went through it. Made a push to finish under the cap (11:00). I no-rep'd myself on a burpee jump so I got all 4 rounds sans the last burpee. Oh well..at least I didn't puke.
    Last edited by Patz; 08-29-2011 at 12:41 PM.
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