nice work on the OH Squat. Those suck in every way
"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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Thanks guys. As the cake indicates, the kids (and now EVERYONE) call me Pats (or Patz..lol). It's cute.
10 Power Clean @ 135lbs
20 Wall Ball @ 20lb med ball
12 kb swings @ 53lb
So..50 power clean
100 wall ball
60 kb swings
Felt pretty good. Tried to pace myself and break everything into smaller sets with 5 seconds in-between.
Rested about 15 then ran a mile. Took about 9min. I wasn't in a rush.
Thanks guys. I definitely feel more in-shape recently. Still a ways to go though.
If I could hold more weight over my head I think I could get 200 or so in those ohs. All in time, I suppose
The ever-famous "Annie"
Did it in 7:49. I think that's a ONE second PR..lol
I'd really like this to be under 6:30. I really don't stop during this WOD. I can run train on the DU's but after the first 50 my sit-ups go from fast to painfully slow. I lose all my time there. Very frustrating
After that, did 40 pushups, then some pullups to test out my new gloves.
Then 1000m row and 2400m run.
Last edited by Patz; 08-31-2011 at 09:52 AM.
Lol..batting gloves. After about 25-30 pullups my hands start shredding. It's really f'n painful.
I don't use anything on the barbell though! LOL
Well..a little tape around my thumbs fir power cleans...
But that's it I SWEAR!
Putting in work Patz, looks nice.
Bako I'll do the tabata tomorrow JUST for you. maybe..lol
30 power snatch @ 135lbs for time
I used 105. Took 5:21. Blah.
Did 2 sled drags, then sized up my new jump rope and cranked out 101 double Unders(PR by 1 rep). I'm guessing I could get 130+ if fresh. That rope is amazing. Highly recommended.
After that, ran a mile.
Last edited by Patz; 09-07-2011 at 02:09 PM.
Good deal on the new jump rope, gonna move up a couple more notches now, lol.
Yes yes. Thanks fellas. I noticed in the board today that A LOT of people had to scale yesterday's WOD weight so I don't feel so bad now. Our head coach Rx'd it in 1:56. Awesomeness.
**Then immediately go to the barbell and get a 1RM floor to overhead.
Got 13 rounds 5 pullups, 5 pushups, then worked up to 155 (power clean into push press). I tried 175 twice but failed that's a PR though even if I'm 100% fresh much less immediately after Cindy.
Went back 5min later and got 175 though.
Pushups killed me, as usual. I've got 20 rounds in me if I could do the pushups unbroken. I'm working on that though.
After that..TABATA SITUPS for Bakolifter! (Tabata is 20sec on, 10sec off for 8 rounds)
Reps were 15,15,15,13,15,12,10,9. Not great,not terrible.
Then floor to push press with 145 x 2 x 3.
Then got 2 TRIPLE UNDERS with the jump rope. Yeeeaaahhh bitches!!
Then got locked in the shower by a loose handle..lol
Last edited by Patz; 09-08-2011 at 08:53 AM.
WOD (a lot of met-con lately at my gym)
10 Thrusters @ 95lb
30 double unders
12 kb swings @ 53lb
Thrusters hindered me. Shoulder flexibility kills me. 10:30 is ok though, especially considering I tripped over my rope 5 times in the last round. 15:00 was the cap.
After that, some mid-range deadlifts..back felt good and form is improving. No posture breakdown.
Then ran 2400m. 5k Saturday. My sister in-law ran 26:48 last week so I gotta top that.
135 155, 185, 215, 235, 255, all sets of 2.
I overhead squatted a couple weeks ago, hit 135x3. Terribly difficult to stay back on my heels and maintain balance without ripping my shoulders off without the assitance of oly shoes. I'm going to get some soon and give it another go.
oh yeah, great work in here. BTW, how much does your CF gym charge? I went to a CF gym to train oly stuff as we did a little bartering, but they said it was $110/month, fucking expensive.
Lol..OHS is a tough movement. It'll destroy even the smallest ego. Not that you have one.
Ours is 125, 75 for students or first responders/military, or if you're just broke and willing to clean bathrooms. I think it's worth 125. You've basically got unlimited personal training that would normally cost at least 30/hr, plus it's specialized training like OLY, powerlifting, some gymnastics, etc. The cost did take some getting used to, though, for sure.
Dang, kickin ass. You should start doing push ups all throughout the day. When you take a piss, do 10. When you eat a meal, do 10. Before bed, do 10.
I might do that..lol. I need the practice. Bad.
Lol yeah..triples. I'd like to be able to string 10 together.
What's your tempo for Cindy looking like?
Fuck, fight, or hold the light.
You seem so well committed and involved with this type of training, props for staying on top of it all.
Last edited by Coke; 09-10-2011 at 08:15 PM.
Yes sir I am. I love this stuff.
WOD..they should name this one "OMG"..lol
60 Push Press @ 95lb
50 Box Jump @ 24"
40 Sumo Deadlift High Pull @ 95lb
30 Overhead Squat @ 95lb
Time cap = 25:00
Pats' Time = 24:44
This WOD was awful. All three barbell movements beat me up but squats were unbroken, which surprised me. I tried a nice steady pace like guys did in the Crossfit Games. I also noticed that FULL extension of the hips actually gives a quick relief of the quad burn that starts so quickly. So for the crossfitters reading, you might give it a shot.
Added a 2400m run after I regained my breath and my senses.
5k on Saturday. Gonna try to do a small WOD using my rope just before the race. I seem to be much more loose and breathing easier if I've pushed pretty hard then taken a short break. We'll see how it goes...
6 Push Jerk @ 135lbs
12 Toes to Bar
Time cap - 13:00
Pats - capped at 4 rounds, 6 jerk, 4 pushups
I don't feel too bad about getting capped. That one was pretty low in my opinion. My toes to bar is pretty rusty though. No rhythm at all..lol
Did 3 sets of handstand pushup attempts, a couple light deadlift sets, 78 double unders, then ran 1600 meters.
Last edited by Patz; 09-13-2011 at 07:52 AM.