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.
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.
KB (53lb) Swings
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
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.
Damn, stepping to it in a big way Patz.
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.
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.
13 minute AMRAP
5 Box Jumps
3 Handstand Pushups ( I went to about 6-8" from floor.)
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.
Madness indeed bro, and that is for both days, lol.
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
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.
Seeing you take your overall game to new heights is great, doing very well on all levels man.
I'm a beast coke. I play...BELOW the rim..lol
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)
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.
5 Deadlifts (315)
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.
Looking great guy, keep it up.
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.
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
Tomorrow should be a good one.
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.
A few action shots from the last 3-4 months, to add some sexy to this journal.
Way to be bringing sexy back to your thread, hard work obviously pays off.
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.
Let me know your plan, we can compare notes.
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..
6 Shoulder to Overhead
10 Box Jumps
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.
Lunges, pistol squat practice, and handstand practice.
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.
Ok..last workout was
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.
Keep on with it man, make it do what it do, lol.
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
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
Rejuvenation and resolve to conquer
I've always foam and rumble rolled, more regularly since October.
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.
Arm/Leg alternating raises
Piralette Tuck Holds
1/2 mile run
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)
Last edited by Patz; 02-01-2012 at 08:46 AM.
30 Shoulder to Overhead for time. (95lbs)
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.
15-20 dead hang pullups
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.