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Thread: Pats Crossfit Journal

  1. #501
    El Jefe DoUgL@S's Avatar
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    Good job on the WODs, especially the overhead squats. 50 @ 135 sounds brutal. You were wise to scale.
    Move heavy weight, eat, sleep, repeat.
    Geniuses make complicated scenarios simple, morons take simple concepts and complicate them.

  2. #502
    mrelwooddowd Patz's Avatar
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    Yeah, I was surprised just how many scaled it, and scaled it LOW. It's technique a lot of times. We had a very strong guy yesterday scaled to 65, then just the bar and he even dropped the bar a few times. It's a humbling movement, no doubt.

    WOD

    21,18,15,12,9,6,3

    KB (53lb) Swings
    Situps
    200m run after each round

    15:33. This was a heavy breather. I kept up with the other two for a few rounds but they're both good runners so I ended up about a minute behind at the end. Still happy with it, and I did it with unbroken reps and no rest.

    2 sets of 10, Ring Pushups w/feet higher than shoulders.
    3 tuck holds
    Some other lower back stuff
    30 box steps
    20 lunges
    5 reps of 135 bench (I was going for max reps on a challenge then someone started doing Schwarzenegger impressions, and we all know laughing and lifting don't work).
    Last edited by Patz; 12-21-2011 at 08:14 AM.
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  3. #503
    Rob Schilke | GFX Designer thecityalive's Avatar
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    tuck holds...do I even want to know?
    My road to powerlifting:
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  4. #504
    LittleJake JSully's Avatar
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    OH squats are fucking brutal. requires a lot of shoulder stability. good work.
    Jake Sullivan
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  5. #505
    WBB Team Captain Coke's Avatar
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    Damn, stepping to it in a big way Patz.

  6. #506
    mrelwooddowd Patz's Avatar
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    Rob, it's locking out on a couple piroulettes and holding the knees up in a tucked position. The easy version of an L sit, I suppose. Just an abs thing.

    Yes Jake..they're difficult. I'm gonna have to work on general overhead stuff if I want my OHS to improve. That's just one of the things the 5/3/1 routine should improve.

    Thanks Coke!


    WOD (yesterday)

    TABATA MADNESS (tabata is 8 rounds of 20 seconds max effort followed with 10 seconds rest. Feel the burn, baby.)

    Tabata Hollow Holds - 8 rounds - Didn't have to drop on these. Pretty easy.
    Tabata Walking Lunge w/45lb plate overhead - Got about 10-12 per round
    Tabata Tire Flips - 4-5 per round. No idea how heavy the tire is.
    Tabata Mountain Climbers - got about 12-15 per round. These burned like a sumbitch.

    After the WOD, worked on double unders. I like to practice them when I'm tired.


    WOD (today)

    13 minute AMRAP

    5 Box Jumps
    3 Handstand Pushups ( I went to about 6-8" from floor.)
    5 pullups

    Got 10 rounds + my Box Jumps. Sucky.

    After the WOD, did 45 seconds of Tuck Holds then alternated sets of 6 strict press @ 95lbs and 500 meter rows with about 1min reset in-between. I think I did 4 rounds of this. Last row was a full sprint to 500 but I bailed at 240 because I was feeling uninspired.
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  7. #507
    WBB Team Captain Coke's Avatar
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    Madness indeed bro, and that is for both days, lol.

  8. #508
    mrelwooddowd Patz's Avatar
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    Played 2 hours of basketball yesterday. Full court ball and I didnt get winded at all. Played pretty well too. The Crossfit has really helped with my all-around athleticism. I even had a couple blocks, which is pretty rare since i jump like a white guy. We had one of those guys that shoots every other time down the floor though so I was like..3 of 7 shooting..lol

    Today's WOD

    12 minute AMRAP

    12 KB Swings (53lb)
    8 Hand Release Pushups
    6 Toes To Bar

    Got 7 complete rounds plus my KB Swings and 1 TTB. Not bad. My grip was toast after a few minutes, which slowed me quite a bit.

    After that, we did..

    Tabata Sit-ups (20 Seconds ME, 10 seconds rest, 8 rounds)
    Reps - 13,15,13,10,9,9,9,10

    1 minute rest

    Tabata Barefoot Jumps (jump rope style jumping)
    Reps - 42,43,46,50,52,53,55,54
    Last edited by Patz; 01-02-2012 at 07:47 AM.
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  9. #509
    WBB Team Captain Coke's Avatar
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    Seeing you take your overall game to new heights is great, doing very well on all levels man.

  10. #510
    mrelwooddowd Patz's Avatar
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    I'm a beast coke. I play...BELOW the rim..lol


    WOD

    I call this one "Fran Sandwich" since it's basically Fran with thrusters starting from the floor, bookended with double unders.

    150 Double Unders
    21 Squat clean to Thruster (95lb)
    21 Pullups
    15 SCT
    15 PU's
    9 SC
    9 PU's

    150 Double Unders

    24:24. Tried to pace myself with the squat clean thrusters and kinda slowed it down more than I wanted. Oh well. That last set of doubles was horrendous..

    No extra work today. This WOD was a bruiser.
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  11. #511
    mrelwooddowd Patz's Avatar
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    WOD
    5 Rounds

    5 Deadlifts (315)
    10 Burpees

    7:23.

    I used 185. It's the most I've picked up in 3 months. I didn't put the bar down until the 4th round. My back really tightened up around that time. On the bright side, it's tight equally on both spinal erectors and most of that is probably from 84 KB swings Monday and 24 more during this morning's warm-up. This tells me my left side erector is getting stronger. Joy.

    Did some lunges and box steps after the WOD.
    Last edited by Patz; 01-04-2012 at 07:40 PM.
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  12. #512
    WBB Team Captain Coke's Avatar
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    Looking great guy, keep it up.

  13. #513
    mrelwooddowd Patz's Avatar
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    Thanks buddy.

    WOD

    21,15,9

    Handstand Pushup
    Overhead Squat (95lb)

    10:20 with 75lbs and modified HSPU. Horrible workout. Back still hurts from Wednesday because I worked all weekend. Shoulder and wrist were hurting..just a bad effort in-general.

    After that..

    Tabata Situps
    20 Sled Jerks (1 explosive pull back using hip thrust. Sled had 175 on it I think.
    5.75 Dead Hang Pull-Ups
    100 jump rope singles
    93 double unders
    Shower
    Coffee
    Work.

    /fin


    Tomorrow should be a good one.
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  14. #514
    mrelwooddowd Patz's Avatar
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    WOD

    20 minute AMRAP

    10 Box Jumps
    20 Wall Ball (20lb med ball)
    30 Push Press @ 75lb
    40 Double Unders

    Got 3 complete rounds + Box Jumps and Wall Ball

    Not too bad I suppose. Did much better in my push press speed than expected and the doubles were cake. The wall ball was..wall ball. There's no way to pace yourself there.

    WOD was tough so i called it a day.
    Last edited by Patz; 01-11-2012 at 05:36 PM.
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  15. #515
    mrelwooddowd Patz's Avatar
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    A few action shots from the last 3-4 months, to add some sexy to this journal.















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  16. #516
    WBB Team Captain Coke's Avatar
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    Way to be bringing sexy back to your thread, hard work obviously pays off.

  17. #517
    mrelwooddowd Patz's Avatar
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    This note is mostly just for me to know if i read back through here in the future. Taking this week off. Back still hurts. I hope to be back on it Monday, and hopefully get my gear setup for 5/3/1.
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  18. #518
    Journalist galileo's Avatar
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    5/3/1!! YESSSSSSSSSSSSSSSSS.

    Let me know your plan, we can compare notes.

  19. #519
    mrelwooddowd Patz's Avatar
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    Not sure if im gonna start 5/3/1 just yet. Back still hurts more than it should. I could lift but it'll have to be light stuff.

    Got on the elliptical 3 times last week, just to loosen up the back and get a little active recovery in. I guess that thing is as hard as you make it, but it was a piece of cake. I spent the first 10 minutes singing to my metal soundtrack..lol

    Back in the swing of things today..

    WOD

    7 ROUNDS

    6 Shoulder to Overhead
    10 Box Jumps

    10:41

    This was a tough workout but felt good after all the workouts i've missed this month. Kept a steady pace throughout. Rx was 185 but I used 115. I've just had too little resistance work the last few months and honestly, I'm scared to lift very much off the floor--hence the reason I only put the bar down once during sets. .lol. Back is tender regardless. Gonna start doing extra warmups, and the coach suggested I start using a belt for any heavier stuff. Can't say I've ever even put one on..ever.

    Afterward..

    Lunges, pistol squat practice, and handstand practice.
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  20. #520
    WBB Team Captain Coke's Avatar
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    The belt will come in handy, and is indeed necessary the heavier you go.

    Like the effort, including the practice work and lunges.
    Last edited by Coke; 01-24-2012 at 07:25 PM.

  21. #521
    mrelwooddowd Patz's Avatar
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    Ok..last workout was

    10:00 AMRAP

    5 Burpees
    5 Box Jumps
    15 Double Unders

    Got 8 rounds exactly. Not too bad. Did some sets of barbell squat with the bar only beforehand, then a lot of stretching and core work afterward. 5/3/1 is out for now. I've gotta get this taken care of before I end up herniating a disc. Workouts now will be mostly body weight/metcon. Gonna do lots of stretching, mobility, and core strengthening movements. Believe it ir not, I'm excited about this because the thought of not living on ibuprofen and laying on the floor every night sounds wonderful..lol

    Anyway..it might get even more boring in here for a while.

    This was the first workout in a new plan to rehab and hopefully end the never ending saga of my low back pain. I'm removing nearly all weighted resistance work that involves my low back, which is almost everything.
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  22. #522
    WBB Team Captain Coke's Avatar
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    Keep on with it man, make it do what it do, lol.

  23. #523
    Journalist galileo's Avatar
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    Quote Originally Posted by mrelwooddowd View Post
    Ok..last workout was

    10:00 AMRAP

    5 Burpees
    5 Box Jumps
    15 Double Unders

    Got 8 rounds exactly. Not too bad. Did some sets of barbell squat with the bar only beforehand, then a lot of stretching and core work afterward. 5/3/1 is out for now. I've gotta get this taken care of before I end up herniating a disc. Workouts now will be mostly body weight/metcon. Gonna do lots of stretching, mobility, and core strengthening movements. Believe it ir not, I'm excited about this because the thought of not living on ibuprofen and laying on the floor every night sounds wonderful..lol

    Anyway..it might get even more boring in here for a while.

    This was the first workout in a new plan to rehab and hopefully end the never ending saga of my low back pain. I'm removing nearly all weighted resistance work that involves my low back, which is almost everything.
    Have you taken the time to try to figure out the root cause on the back pain? Is it being caused by hips, glutes, piriformis? You can't rehab that shit unless you have a good understanding of what the issue is. Do you use a foam roller? Chiropractor? Weight belt?

  24. #524
    mrelwooddowd Patz's Avatar
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    Short version (so you don't need a grappling hook this time)..

    Low back pain for years
    Facet Joint immobilized by injury
    inflammation for years due to overcompensating left paraspinal
    Physical Therapy
    Facet manually manipulated a few times.
    Drastic ROM improvement and pain decrease
    3 Months of therapy
    Piriformis, IT band, sciatica ruled out
    Drastic pain decrease, good progress
    Reinjured because I wasn't lifting light enough and started back up too early.
    Whining and crying
    Acceptance
    Rejuvenation and resolve to conquer

    I've always foam and rumble rolled, more regularly since October.


    WOD (Monday)

    Muscle Up - 5,4,3,2,1
    Overhead Squat (135lb) 10 8,6,4,2

    I forget the time. I did modified muscle ups and OHS with just the bar and a bit higher rep scheme. Terrible workout. Really exposed my weaknesses.

    Tuck Holds
    Arm/Leg alternating raises
    Plank Holds
    Piralette Tuck Holds
    L Hangs
    1/2 mile run
    Lunges/box jumps
    Stretching

    [B]WOD[\B] (today)

    4 Rounds

    1/4 mi run
    12 Front Squat
    25 Double Unders

    15:59. A good workout. I used 75 for the squats and upoed the reps. The Rx'd weight was 165. Back feels good.

    10 Dead Hang Pullups
    30 Box Jumps
    90 seconds of Plank Holds
    Spine training Situps (no idea what the real name is)
    Piralette tuck holds (20 sec x 4)
    Stretching
    Last edited by Patz; 02-01-2012 at 08:46 AM.
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  25. #525
    mrelwooddowd Patz's Avatar
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    WOD

    30 Shoulder to Overhead for time. (95lbs)

    1:19

    LOL..I blew through these. Rx was 185. I could have done 135 or so but the back is pretty sore and just picking up 95 made me a bit apprehensive. Did another 20 reps while everyone was finishing up.

    After that..

    15-20 dead hang pullups
    Tuck Holds
    Slow, controlled Situps
    1 mile run
    Lots of foam rolling

    Back is cooked in a good way. Going in tomorrow but it'll likely be all met-con and no core work.
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