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Thread: Pats Crossfit Journal

  1. #351
    phil 4:13 Bako Lifter's Avatar
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    It took me forever to learn the kip on my own. I think ii actually taught my self more of a butterfly technique on accident.

  2. #352
    phil 4:13 Bako Lifter's Avatar
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    It took me forever to learn the kip on my own. I think ii actually taught my self more of a butterfly technique on accident.

  3. #353
    mrelwooddowd Patz's Avatar
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    It's much harder than it looks. Just drives me crazy because it was getting good and now I feel like I'm back at square one.


    HAPPINESS AND FRUSTRATION

    WOD

    Clean and Jerk
    1x1x1x1x1

    Worked my way up to 185, which is a PR. Joy.

    So I upped it to 195 and made no less than TWENTY attempts. Strength is fine. Form is bad. My deadlift is too fast, my hips aren't opening, I'm barely shrugging, and I'm not getting under the bar. On top of that, I'm not getting under the bar for the jerk either.

    I did get the 195 Power Cleaned once but missed the jerk.

    Spent the whole class and extra time doing this. I got some good coaching though so I'm gonna practice with around 115 or so in my off time.

    G'day all...
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  4. #354
    LittleJake JSully's Avatar
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    work on the hang clean first, then add in the deadlift. That should fix some of your problem. When you bend down for the hang, stick your ass way back and push your chest forward with your chin up. From there, just push your hips into the bar as fast as possible while pulling your upper body back.

    You want to get up on your tippie toes, with your knees locked and your hips all the way forward.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  5. #355
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    Glenn Pendlay has a pretty good article on his site that goes into more detail but pretty much says what Jake said.
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
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  6. #356
    mrelwooddowd Patz's Avatar
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    Thanks guys. I'm gonna do that. My strength is surpassingly technique so I really need to work on it.

    WOD

    10 Thrusters (135lb, I used 105)
    50 Double Unders
    8 Thrusters
    40 Double Unders
    6 Thrusters
    30 Double Unders
    4 Thrusters
    20 Double Unders
    2 Thrusters
    10 Double Unders

    Time cap 12:00. I got it in 8 flat. Feelin pretty good about this one.
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  7. #357
    LittleJake JSully's Avatar
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    since you did it in "8 flat", you should have used 135.

    jeez.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  8. #358
    mrelwooddowd Patz's Avatar
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    Lol..I know. That's right about my 1RM for strict press so it woulda been pushing it. Prolly coulda gone 115 though.
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  9. #359
    LittleJake JSully's Avatar
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    thruster =! strict press, get that out of your head

    you're getting a HUGE carryover from your legs on the thrusters, possibly moreso than a push press.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  10. #360
    WBB Team Captain Coke's Avatar
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    Way ahead of time on that one, props.

  11. #361
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by JSully View Post
    thruster =! strict press, get that out of your head

    you're getting a HUGE carryover from your legs on the thrusters, possibly moreso than a push press.
    lol..yes sir I know this, but i don't exactly fly through a 135 front squat either. I could have done 135, but the desired effect of that workout would have diminished if I was taking multiple breaks to recover and reset on those thrusters. That always gas to be considered.
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  12. #362
    mrelwooddowd Patz's Avatar
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    On a related note..

    My back is killing me. I hope hope hope this physical therapy I've arranged will help.
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  13. #363
    mrelwooddowd Patz's Avatar
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    The PT freed up my facet joint yesterday. Amazing difference. My left side bend range of motion improved 30% immediately, 15% improvement leaning back, and my pain decreased by half. Gonna work with him a few weeks to retrain the joint to fire without direct manipulation. At the same time, 2400mg of ibuprofen a day to relieve 5 years of inflammation in the lower spinal erector that has been compensating for the joint. I can't tell you how happy this progress makes me..lol. I don't even know what a pain free back feels (or doesn't) like..LOL

    Gotta lay off the barbell for a few weeks. I've wanted to work a little more on my running though, and pushups, etc.

    I've been reading a book called Born to Run, based around a primitive Mexican tribe that bases its life around ultra marathon running. The story (true) intertwines them with lots of colorful characters in the U.S ultra marathon community. These ultras are ridiculously hard. This book is a great, fascinating and entertaining read. Pick it up.

    WOD

    5 Rounds

    30 double unders
    10 pushups

    Went fast, but not for time.

    Forefoot strike running (retraining). 400m x 2
    Regular running, 1600m

    On an unrelated note, our head coach Deadlift PR'd at 600lbs this morning. Super impressive to see that in person.
    Last edited by Patz; 10-05-2011 at 09:39 AM.
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  14. #364
    LittleJake JSully's Avatar
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    Quote Originally Posted by mrelwooddowd View Post
    Forefoot strike running (retraining). 400m x 2
    define plz
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  15. #365
    mrelwooddowd Patz's Avatar
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    Forefoot strike?

    Basically, no heel strike and picking the legs up more. The stress moves to the calves and quads instead of pounding the knees, minimizing injuries and chronic pain.. It's supposed to be the way we were designed to run. Most of the marathon champs do it that way. All barefoot runners do it, but I don't wanna run barefoot--just improve my times. The effort is actually less and more distance is covered. I'm just trying to build up slowly and convert to it full-time. Gotta start small though cause it makes the calves sore early on. It's the way everyone sprints (or on toes) by nature.

    Im sure it's especially great for people over 200lbs.
    Last edited by Patz; 10-05-2011 at 09:34 AM.
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  16. #366
    WBB Team Captain Coke's Avatar
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    Do what you got to do man, keeping it moving no matter what.

  17. #367
    mrelwooddowd Patz's Avatar
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    Thanks Coke. It's easy to lose motivation when you're limited by injury and I've had that problem in the past. However, I feel as motivated as ever this time. I'm just looking at it as an opportunity to work on some non-barbell weaknesses.


    Today's prescribed WOD

    3,6,9,12,15

    Burpees over bar
    Overhead Squat (115lb)

    Time..6:26

    I used the bar weight only for OHS (did my burpees over a pirouette) to take it easy on my back. It's not a competition but had a new guy there today and he was keeping up with me so I pushed a little harder and finished a couple minutes ahead. I've been slaughtered by new guys/girls a few times so I try to come out on top..lol. Tough workout today despite the adjusted weight. New guy was hurting pretty bad..lol. I've been there.

    Extra work..
    30 seconds of L-Sit
    12 handstand pushups (not full depth )
    1600m run

    ***also learned how to climb a rope. Made it about 3/4 of the way up. Very tough!
    Last edited by Patz; 10-07-2011 at 08:59 AM.
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  18. #368
    LittleJake JSully's Avatar
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    oh squats are brutal..

    high rep oh squats are horrific. nice work.
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  19. #369
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    nice work with everything. I've read mixed reviews on that book. Good luck with the barefoot/POSE running stuff
    "Its not the will to win that matters, everyone has that. Its the will to prepare to win that matters." Bear Bryant
    My blog: http://mattsdailyjournal.wordpress.com/
    My Journal: http://www.wannabebig.com/forums/sho...88#post2271988

  20. #370
    mrelwooddowd Patz's Avatar
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    Thanks for the support my homies..lol

    Rph..If you take the story for what it is and don't get too worked up about any opinions on exercise/diet, you'll find it's packed full of very colorful characters and can entertain you from start to finish. my opinion, of course.
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  21. #371
    mrelwooddowd Patz's Avatar
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    WOD

    5min AMRAP

    Floor to Overhead @ 95lbs
    Pushup

    I used the 95. Rep scheme of 1,1, 2,2 3,3 4,4 5,5,and so on.
    Got my 7,7 round plus 7 of my FTO in round if 8's. Not too bad.

    Added 103 double unders plus smaller sets, about 20 dead hang pullups, static plank position holds for a few minutes, and did 800m forefoot strike run practice.

    PT after. Back is feeling amazing. PT said my facet joints are all moving with normal ROM after just three sessions. They're pretty surprised. I'm also excited because this shit is gonna run me somewhere around $400 if they wrap it up next week or so. It's worth it, but geez...the one thing I need and my insurance doesn't fully cover it like everything else.
    Last edited by Patz; 10-10-2011 at 08:40 AM.
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  22. #372
    WBB Team Captain Coke's Avatar
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    Nice job bro.

  23. #373
    mrelwooddowd Patz's Avatar
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    Thanks coke.

    Been missing some workouts because the PT is interrupting my morning schedule. Made it in yesterday.

    TABATA (20 seconds on, 10 off, 8 rounds. 30 seconds rest between movements)

    KB Swings
    Tire Hammer Hits
    50m Shuttle Runs
    Box Jumps

    Did some pushups and dead hang pullups, along with some jump rope.
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  24. #374
    WBB Team Captain Coke's Avatar
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    Keep hanging tough with the tight schedule, we all know how bad it can get out here.
    Last edited by Coke; 10-18-2011 at 04:51 PM.

  25. #375
    mrelwooddowd Patz's Avatar
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    Found time for a workout!!

    WOD 1

    5 Rounds

    10 Pull-ups
    30 Double Unders

    7:50. My kip is still inconsistent but my pull-up strength/stamina was great. Rx'd and finished second out of 10. New guy beside me was doing all his pullups dead-hang. Not required and he probably weighed 150lbs, but I'm still very impressed when someone can knock out 50 pullups in 8 min, 10 at a time without letting go of the bar.

    WOD 2 (got talked into it)

    Every Minute on the Minute (until failure)

    8 pushups
    8 box jumps
    1 thruster (95lb)

    Thrusters increase 1 rep each minute, but I didn't realize that until the 6th minute so I quit and made up all my thrusters). I was crushing the pushups though. The extra work I've done on those is starting to show.

    After that, I ran 1/2 a mile and stopped because it was 45 degrees out with 20-30mph wind gusts...and I was also wearing the thinnest tshirt I own.

    Diet is spot-on. I'm down to 202, creeping down to that 199 short-term goal.

    PT is still interfering with my workouts but I'm progressing well there and my sessions are now 2 a week, which will let me get back to my regular 3 workouts a week.

    Ok..long-winded post complete.
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