No doubt you will keep identifying and overcompensate for any weaknesses along the way.
Seeing you do extra reps while others are finishing up is awesome, that's some stellar shit, lol.
Yes. Stellar shit indeed..lol. Thanks buddy.
Holy crap. 4 workouts already this week..lol
Today was back squat max. I maxed on the bar..lol. Did about 20 reps with the bar, foam rolling, bullshitting, then a net-con for active recovery. Pretty sore. One of the girls PR'd at 250. She's about 5'2" and probably weighs 140 tops. I think she has a 300 deadlift too. Pretty impressive.
250 meter row
100 singles or 30 double unders (alternated each round)
So..2500m row, 500 singles, 150 doubles.
Took right at 28:00. Didn't try to kill it on this--just kept steady and caught my breath when needed.
Foam rolling, stretching, controlled Situps, etc.
I rowed a 500m in 1:31.4 saturday, was pissed.. the last 80meters I had a 1:22/500 pace.. Should have turned it up sooner..
this dude came into the gym about an hour later and rowed a 5k in 17:33.. impressive, 1:45/500 pace..
Damn..nice job. You now have me beat by .1 second. Yeah that's a killer pace for 5k. Very impressive.
No workout yesterday. I crashed my Tacoma into a bridge on the way to the gym..lol. Long story short, came out of a dense fog into a sudden snow squall, went into a spin, hit the bridge wall head-on then tail-on, almost hit by another car, jumped out and ran 100yds to get off the bridge, then they shut the interstate down Eastbound.
No injuries, almost no soreness. I am Crossfit, bitches..lol. Seriously, I think that had something to do with it.
I was late, so I made one up.
10 minute AMRAP
10 Push Press (75)
10 Box Jumps
10 Double Unders
Got 6 complete rounds. Had no music and no competition, so I didn't push crazy hard.
Also did 108 Double Unders, a couple hundred singles, and some L-Hangs.
Too bad about the vehicle, could have been worse, at least you escaped unscathed.
Great to see how you corner the market, doing it like no other, make no mistake.
Last edited by Coke; 02-07-2012 at 11:59 AM.
Yeah man I agree. I'm driving a rented dodge ram hemi right now. Unbelievably powerful.
"Fight Gone Bad" (different movements though)
Spend one minute at each station (5 stations), take 1 minute rest, do it all for 3 revolutions. Score is based in total reps.
Sumo High Pull with 72lb Kettle Bell
Medicine Ball Clean (20lb)
Strict Press (65lb)
Score was 354. Not bad. This workout is really tough, cardio-wise.
give 'em 10min of practice a day. That's all it takes.
Eff your rower.
Box Jumps 10,9,8,7,6,5,5,3,2,1
Time was 9:38. 55 reps of each if my count is accurate. Was supposed to be 225 deadlifts instead of pullups but I changed it for my back. It took just about the same effort as 225 deads would gave been so it was a good sub.
After that, ran a mile. Was about 35 degrees though so I didn't do more as originally planned.
Made it to the gym yesterday just in time to turn around because i had left the kuds' car seats in my truck. I luve 35min away so..no workout.
Wall Walk -- 1-2-3-4-5-6
Walking Lunge (45 overhead) -- 5-10-15-20-25-30
Alternated like..1,5 2 10, etc.
Brutal. Had a much easier time with the wall walks, but they're really tough. Overhead lunges are pure hell.
Lots of stretching. Lunges are murder on my glutes.
Lots of core work.
We got a GHD. Pretty excited to try it out!
Damn, doing killer work Patz!
Thank buddy. It's much more easy to be consistent when I don't spend my evenings on the floor in pain.
Sore as **it from yesterday's lunges. I need to do those more on my own time to minimize the shock factor. Went in today for some active recovery since our main WOD was 30 Power Snatch for time (135lb). My back can't take that yet, and tomorrow we're doing Bear Complex and I'd like to be as fresh as possible.
Got on the rower for about 2,000 meters, then got some life insurance quotes from another member (he's a networking fool, that guy), then some spine focused situps (dunno what else to call these), tuck holds, stretching, plank holds, paralette tuck holds, and a few shoot throughs.
Tomorrow is 30 Bear Complex for time (95). FML..
I'm deloading next week so I'll hit a 2k row.. I've been doing the 1k row lately and that kills me. I'm expecting to get my ass handed to me, lol.
You mean you'll be going for a 1k PR?
8 Power Clean (95)
8 Front Squat (95)
Got 5 rounds + Power Cleans and 2 Front Squat.
I really went pretty slow on purpose, and focused on form to keep my back in good shape. Went well, and only finished a round behind the first guy to finish Rx. If I was just throwing the reps up there as fast as possible I probably could have gotten 8 or so. I would wager the advanced guys will probably get 12 or so.
After that I did stretching, tuck holds, some static stuff, plank hold, some paralette tuck holds, situps, and a few dead hang pullups to wrap it up. I'd like to get the paralette holds up to 1 minute straight, and the plank hold to 3 minutes. Right now I'm at about 20 seconds and 90 seconds, respectively. I can feel my core strength and flexibility increasing though, and the back is feeling better than ever.
We've got lots of new equipment at the gym recently. I tried out the GHD. Pretty sweet, and I'm stronger on it than I expected. New pullup bars, our rogue rack is getting doubled in size, squat racks added, etc. It's like Christmas..lol
New toys in the joint is awesome, glad to hear the back pain has subsided too.
20 Hand Release Push-ups
21:30. My pushups are horrendous. HAVE GOT to start doing some daily.
Wrapped it up with about 20-30min of stretching.
8 Minute AMRAP
8 KB Swings
12 Box Jumps
Due to the back rehab, I did a 15 second Hollow Hold in place of the KB swings. My HSPU was to 2 ab mats, and after the first round I was having trouble even staying up on the wall. Shoulders arSe destroyed from pushups yesterday. There's something wrong with the way I do them, and all the work goes to my front delts. I have almost no chest fatigue and not much on the triceps. I was VERY uncomfortable yesterday after the WOD. I've tried every hand position, etc, and it's still all delts. My physique is very dominant at the front delt area, and I'm sure that has something to do with it. I'm working on posture and such but otherwise I guess I just need to do some pushups at night when I do my stretching and mobility in front of the TV.
Worked on the jump rope some today. Did a lot of singles and had someone check my hand position. I had a feeling my left wide was considerably farther out, and it was. I'll be keeping that in mind. Went ahead and tried the correct hand position and got 99 double unders. With as much leg fatigue as I've got from this week, I wouldn't have gotten over 60-70 so the position must have helped. I've been at 113 long enough. Gotta get that 150!
Also did some lacrosse ball work.
Keep at it man, your goals are within reach.
Taking a break from the journal. I'm still working out, just losing interest in posting it..lol.
Thanks for reading!
How's your back? I just got xrays on mine yesterday. I actually reaggravated the injury on that 12.2 wod. I've done a good job working through it though, I dropped all my weights down to baby weight and have slowly worked back up to slightly heavy weight again.
Do you not know what exactly is the problem with your back?
I think Patz is gone from his journal indefinitely. After a brief discussion with him on Facebook, his reasoning was that he was just doing Crossfit WODs and felt that in a powerlifting/bodybuilding focused site, he didn't want to bother posting.
Rob, I shut it down indefinitely. I've been more consistent than ever but it's mostly metcon stuff. Any load-bearing work is less than 50% of 1RM. So, it's just uninteresting stuff to post on a BB/PL dominated site.
Finally gonna get going in 5/3/1 soon though.
Jake, I didn't do it because of the injury. This time off the heavy stuff has been frustrating but well worth it. 60 is good though!
Bako. Sorry to hear that. It can be a real bitch. Mine is much much much better. Probably gonna actually start 5/3/1 this week. Will have to work between WODs, and sometimes actually use the WOD as part of my sets. It wont be perfect but hould be interesting.
Since some are interested, I'll try to post my workouts with 5/3/1 included. My numbers for starting here aren't the least bit impressive. Remember, until 2 weeks ago I hadn't picked up for than 135 or squatted more than 115 in at least 4 months, and my numbers were only like...255 x 2 squat, 185 x 2 bench, and 315 x 2 deadlift before that. Those numbers have all been higher before, but not for about 5 years and due to my back problems, I just hadn't picked that strength back up after starting Crossfit. Those were 275 squat, 395 deadlift and 225 bench. I'd like to get back to that in maybe..three 5/3/1 cycles? I'm 30lbs lighter now though, and almost 33 instead of 25, which I'm finding to be a significant factor. I'll also be eating in a slight deficit. I had a stomach virus this week, and lost 8lbs since Sunday. Yesterday I hit 200 for the first time in 12 years. I also broke my 10 year "no vomit" streak Monday.
My workouts are on a 4 day template I built with an automated system. There's a few types of 5/3/1, and mine is the simplest to save time and will work better with my regular WODs.
These are setup using the 5/3/1 workouts as-built online, and they're placed strategicaly on days where the core movement is also part of the WOD. We have a lot more low rep strength WODs lately and I expect that to continue. I'll have to take most weekends completely off because the order of our core movement WODs aren't the same each week.
This week's WODs (we get them a week in advance) actually have 2 strength days, and 2 days with a higher rep scheme using lighter weight, but the core movement or some close relative of it is included. For instance, Monday's WOD (which I'll post Monday) has 84 or so pushups included. I'll probably fail on some of the 5/3/1 sets, but I'll have to deal with it. I'll probably skip the burnout set on 5/3/1 because pushups are really difficult for me already. It's comparable to benching 135, which is only 55lbs or so under my current max. I hope that makes sense.
I hope this ends up being an interesting read. Feel free to contribute opinions, thoughts, etc.
5/3/1 May 7th Week
Mon - WOD + bench 70x5,90,105x3,130x5,150x5+,5x10@90,DB Row 5x10
Tues - WOD + dead 90x5,115x5,135x3,150x5,170x5,195x5+,5x10@115,Hanging Leg Raise 5x10
WED - WOD only or off
THUR - WOD + Press 50x5,60x5,70x3,80x5,90x5,105x5+,5x10@60,Chins 5x10
FRI - WOD + Squat 40%x5,50%x5,60%x3,65%x3,75%x3,85%x5+,Leg Curl 5x10
Last edited by Patz; 05-04-2012 at 02:05 PM.