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Thread: Pats Crossfit Journal

  1. #401
    LittleJake JSully's Avatar
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    Quote Originally Posted by mrelwooddowd View Post
    PT told me today that my right leg soreness might be an involuntary action created by favoring the weak paraspunal muscle on my left side. Gonna continue to work on strengthening it.
    time to do some unilateral stuff for a couple weeks. Step ups, bulgarian split squats, reverse lunges.

    git'r done
    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

  2. #402
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by JSully View Post
    time to do some unilateral stuff for a couple weeks. Step ups, bulgarian split squats, reverse lunges.

    git'r done
    Like stepping up with the left leg only?

    I really hadn't given a lot of thought to training the left directly. I guess I was hoping it would correct itself by default. Now that I think about it, that muscle needs retrained to even fire properly at all. Hmm...

    If ive really bedn favoring that whole side as much as it seems, getting this stuff ironed out could really have a significant impact on my overall strength and performance, no??
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  3. #403
    LittleJake JSully's Avatar
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    Yeah, I agree. Running at 75% capacity of one cylinder on a 2 cylinder engine (your legs) will have a definite impact on overall strength.

    I wouldn't do ONLY your left leg though. Just use the same weights and it will catch itself up. If you were using, say 100lbs for your left leg and 120lbs for your right leg, then no, it won't catch up. But if you use the same weight on both sides it should catch up pretty quick.
    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

  4. #404
    mrelwooddowd Patz's Avatar
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    Ok I'll do it. Thanks for the tip, Buddy ole pal.


    YMCA WOD

    H.O.R.S.E. With the wife. She beat me.

    Almost had to do Zumba because they needed one more to keep the class from cancelled. Someone rescued me, thankfully.

    30-40min intense basketball against myself. My vertical leap has improved drastically since xfit. I can almost touch the rim..lol
    Tabata Sprints (20 sec on 10 off) 8 Rounds
    Tabata Situps - 8 Rounds
    Tabata Pushups - 4 rounds

    1 mile run
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  5. #405
    WBB Team Captain Coke's Avatar
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    Looks good, glad to see you balling and all dude.

  6. #406
    mrelwooddowd Patz's Avatar
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    thanks Terry. Im not great but the jumping REALLY surprised me. Gonna keep working on it. Next goal will be grabbing the rim...lol

    WOD

    5 min AMRAP

    3 Sumo High Pull
    4 OHS

    115lbs. I did 95lbs to save the back.

    Got 6 Rounds + 3 SDHP

    Not bad I guess.

    Did some more rehab work afterward. Trying to strengthen the left para spinal muscle and bring the left quad back to action.

    50 strict situps (kipping is generally allowed)
    60 second plank hold
    Alternating left arm/right leg (and vice versa) raised out while on all fours. 20 times or so.
    50 Box Step ups, full ROM, slow pace.
    50 Reverse Lunges, full ROM, slow pace.
    Scapula pullups, static hangs
    A bit of jump rope..

    Feelin pretty good today.

    /fin
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  7. #407
    El Jefe DoUgL@S's Avatar
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    Hey Pat. Great work in here man. Quick question?

    Are you holding off on strength work because of your injuries or do you feel like the xfit wods are still challenging enough that you are getting stronger just doing those? Or is strength not your #1 goal right now?
    Move heavy weight, eat, sleep, repeat.
    Geniuses make complicated scenarios simple, morons take simple concepts and complicate them.

  8. #408
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by DoUgL@S View Post
    Hey Pat. Great work in here man. Quick question?

    Are you holding off on strength work because of your injuries or do you feel like the xfit wods are still challenging enough that you are getting stronger just doing those? Or is strength not your #1 goal right now?
    All of the above..lol

    My goal (since like..6 years ago) has always been losing weight and getting lean. Problem is, I got sidetracked when I started getting strong and the diet stopped. Then I just started going back and forth between the two for a few years and gradually dropped 60lbs (and I've never really gained back more than a few pounds, which I'm proud of), then injured my back a few years ago which really killed my lifting buzz. Then I just ran and did some sporadic lifting up until last year when I got into crossfit.

    And now I'm trying to get lean again, and getting sidetracked by strength again..lol

    My only load-bearing exercises come from xfit WODs, so I'm doing whatever the coach programs. We have heavy days regularly but I'm not always in attendance. Don't want it to look like my box doesn't focus on strength just because I haven't been present for those workouts.

    That said, I don't do any heavy lifting on my own. I intend to start soon. I was going to a couple months ago but got started in this back rehab instead and it's going well. I HAVE gained strength steadily doing only what you see in the journal, and I'm leaner and more muscular than I ever was. Not stronger than my peak on the Big Three but im faster more athletic, and more piwerful as a whole due to all the olympic lifts, box jumps, etc, even while being dogged by injury this whole time.

    Once I'm lined out (hopefully within a month), I intend to work hard at gaining strength (and hopefully get as lean as I want to be within this next month).

    Honestly, I don't want to be heavier than 190. I really enjoy testing myself in the WODs and competing, and your above average crossfit athletes are rarely over 190. So, I need the additional strength woth no adfitional bodyweight to improve my times and scores.

    Wow..that was long..lol
    Last edited by Patz; 11-15-2011 at 04:38 PM.
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  9. #409
    mrelwooddowd Patz's Avatar
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    Are you interested in crossfit, Douglas?
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  10. #410
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Just curious, do you track your PRs/best times? If so what are they?
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  11. #411
    mrelwooddowd Patz's Avatar
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    Somewhat...Nothing impressive here.

    Fran went from 18min/DNF/not Rx'd to 9:04rx back in May.
    Annie from 14:00 to 7:48 last time I did it.
    0 double Unders to 113
    C&J (power clean) from 135 to 185
    Power clean 135 to 195
    Cindy, 7 rounds with pullup band to 14 rds rx
    Push press 135 to 185
    OHS 75 to 145
    Fight Gone Bad - 217
    5k 29:37 down to 26:19 over one year with minimal training.
    500m row time is 1:31.5
    Box jump 20" to 38"

    That's what I've got. Deadlift was in the toilet when I started. 315 is all my back can stand. Used to be 395. Hoping to get that moving aling soon. Back squat is the same way. 255. Used to be 275. No idea on bench. We only do it every 3-4 months. 185 x2 last time I tried it.
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  12. #412
    El Jefe DoUgL@S's Avatar
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    Thanks for the explanation.

    Been doing it sporadically for about 2 months. I was/am very deconditioned, so I thought I would start with something that would attack multiple areas for me, namely strength, endurance and explosiveness. This seemed to fit the bill. Unfortunately I only make it to the local box 2 or 3 times a week if I am lucky, so progress is slow. In addition I am going to start adding some strength days on my own as I will probably miss quite a few that the box does.
    Move heavy weight, eat, sleep, repeat.
    Geniuses make complicated scenarios simple, morons take simple concepts and complicate them.

  13. #413
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Doug, do you follow the WODs from the crossfit site at all?
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  14. #414
    LittleJake JSully's Avatar
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    38" box jump? that's holding 30lb kettlebells in each hand right? lol

    oh, and I'm going to beat your 500m time tomorrow.
    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. #415
    LittleJake JSully's Avatar
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    what is your angie and murph time?
    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

  16. #416
    El Jefe DoUgL@S's Avatar
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    Quote Originally Posted by thecityalive View Post
    Doug, do you follow the WODs from the crossfit site at all?
    Yes. The box I go to uses main site wods but are on a different schedule and throw in some that they program. Why do you ask?

    PS Pat - sorry to journaljack. Nice PRs!
    Last edited by DoUgL@S; 11-16-2011 at 10:00 AM.
    Move heavy weight, eat, sleep, repeat.
    Geniuses make complicated scenarios simple, morons take simple concepts and complicate them.

  17. #417
    mrelwooddowd Patz's Avatar
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    No no..keep the discussion going. I'm all about it.

    No jake. I had toddlers on my back..lol

    Is 38" bad?? It would be a little better but we jump on a box with plates stacked up. They slip easily once they stacked high and you're near your max. I'd love to jump on something else without fear of a catastrophe.

    I rowed that 1:31 over 6 months ago. Beat me and I'll go for another PR.


    On a positive note, my back is sore from yesterday but it's BOTH para spinal muscles. First time ive felt that in a looooong time. That says to me that both sides are firing somewhat in synch.
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  18. #418
    LittleJake JSully's Avatar
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    no 38" isn't bad at all, just kidding with you. I can nail 42" for reps holding 25s in each hand though.. the CF box I got to every once in a while has 30" boxes. Then I stack 45lb bumper plates on it. 3 bumper plates is typically 12", unless you get the sweet rogue thin ones.

    prepare to be served on the rower
    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. #419
    mrelwooddowd Patz's Avatar
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    Holy crap dude. That's pretty damned good!

    Good luck on the row..lol

    YWOD

    I call it "Shitty 5k"

    No breaks

    1/4 mi run
    20 lunges
    Repeat 3 times

    1/4mi run
    10 ctf pushups
    Repeat 3 times

    1/4 mi run
    10 burpees
    Repeat 3 times

    3/16 mi run to complete 5k

    5k run, 80 lunges, 40 pushups, 40 burpees

    37:47
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  20. #420
    LittleJake JSully's Avatar
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    ctf pushups = capture the flag pushups... ???
    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

  21. #421
    mrelwooddowd Patz's Avatar
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    Lol..chest to floor. They're big on that at my gym so since I'm trying to get better at pushups I figured I'd be strict.

    Sounds like an interesting game though.
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  22. #422
    Rob Schilke | GFX Designer thecityalive's Avatar
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    My box is at 45" if that counts for anything...havent been able to increase it due to facility issues.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  23. #423
    mrelwooddowd Patz's Avatar
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    Nice!

    I just wish we had a safer way to do it. Last time I maxed, the guy after me went for 40". The top plate kicked out on him and he flew backwards and landed flat on his back. I have no desire to suffer the same fate..lol
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  24. #424
    LittleJake JSully's Avatar
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    Quote Originally Posted by mrelwooddowd View Post
    Nice!

    I just wish we had a safer way to do it. Last time I maxed, the guy after me went for 40". The top plate kicked out on him and he flew backwards and landed flat on his back. I have no desire to suffer the same fate..lol
    try weighing 285lbs.. it actually hurts when you fall when you're my size, lol. I typically start at 30", do one, 34" do one, 38" do one, 42" do one, then do my sets. If I add another plate it goes to 46".. that looks iffy, haha.. I'll stick with 42" and work on adding weight for now.
    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

  25. #425
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by JSully View Post
    try weighing 285lbs.. it actually hurts when you fall when you're my size, lol. I typically start at 30", do one, 34" do one, 38" do one, 42" do one, then do my sets. If I add another plate it goes to 46".. that looks iffy, haha.. I'll stick with 42" and work on adding weight for now.
    Yeah then you stand there and look at it, and take anxious breaths..lol. Then you try to jump a few times but you barely get off the floor because you psych yourself out and bail mid-jump.

    That's how it is for me at least..lol
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