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Thread: Pats Crossfit Journal

  1. #576
    mrelwooddowd Patz's Avatar
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    WOD

    EMOM
    115lb Barbell Thruster x 4
    Max Double Unders


    At the start of every minute you take the bar from a squat to overhead 115lbs (thruster) 4 times then do as many double unders as you can for the rest of that minute. You repeat it all every minute for TWENTY minutes. Your score is your total double unders. I got 176.

    FMMFL. This is the toughest WOD i've ever done. There's no chance to breathe, no stopping, the F'n click dings the next minute before you even clear your head from the previous minute. Just about everyone missed 5-6 minutes of reps. I sat down twice--I've never done that. 115lb thrusters is tough for me so after a few rounds it was taking about 45 seconds to get them done.

    Got a huge headache after so i stood around a long time, then did 2 60 second planks, 2 30 second bar hangs, and a few sets of 10 40lb med ball slams.

    I feel like shit..lol
    Last edited by Patz; 06-12-2012 at 11:14 AM.
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  2. #577
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by mrelwooddowd View Post
    This is the toughest WOD i've ever done. There's no chance to breathe, no stopping, the F'n click dings the next minute before you even clear your head from the previous minute.

    I feel like shit..lol
    That is quite understandable after such grueling work. My question is this, how are you feeling a couple days later? - should be feeling like Thor after all that shit, lol.
    Last edited by Coke; 06-14-2012 at 05:27 AM.

  3. #578
    mrelwooddowd Patz's Avatar
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    LOL..Maybe not Thor, but I feel good. I didn't feel better Tuesday until about 3pm after a clean lunch chased by two hostess cupcakes and 2 cups of coffee. I figured the sugar would help..lol

    WOD

    Deadlift 5x5x5x5x5

    Did sets with 135,155,185,205 and 225


    225 is the most I've had in the bar in probably 4 months. It was really pretty easy too. Felt good and my back feels good. My form was tight too. Gonna keep working on that.

    -Ran 1000m x 3 with 3 minutes rest between runs
    - 2 sets of 8 reps DB row (45lb)
    with emphasis on shoulder blade contraction. I'm weak there. Affects my posture and lifts.
    -1 50 second bar hang
    -tabata ball slams @ 40lbs. Tough one.
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  4. #579
    phil 4:13 Bako Lifter's Avatar
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    That's a wod I will never attempt. Looks brutal. I could understand jumping rope for the rest of the minute, but doubles is just cruel.

  5. #580
    phil 4:13 Bako Lifter's Avatar
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    And nice overhead pic, get that's your avatar!

  6. #581
    mrelwooddowd Patz's Avatar
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    Thanks..lol. I guess my "hanging from a wood beam Heeeeeres Johnny! pic is ready for retirement.

    Our owner got 1,130 double unders in that ridiculous workout Tuesday. He got 150 in the first minute alone. Unreal.
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  7. #582
    Who me? Chubrock's Avatar
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    Hellacious. Nice job Mwood.

    Fuck, fight, or hold the light.

  8. #583
    mrelwooddowd Patz's Avatar
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    Thanks man. I appreciate the read.

    WOD "Claudia"

    5 Rounds

    20kb swings
    400m run

    Got it in 15:24.
    Pretty good. I hit the first 3 sets of swings unbroken and had one 5 second rest in each of the last 2 rounds. My hands are really small so the KB is hard in my grip. My running was decent. Pretty exhausting WOD. It's like jogging 1.25 miles and stopping every quarter to exhaust yourself..lol

    Afterward, did a couple sets of strict/push press and a set of barbell squats. I'm pretty tired overall so it was just some active recovery type stuff.

    Wife and I also spent 2 hours swimming on Wednesday evening. Probably gonna be doing this a couple times every other week during the summer when the kids are at their dad's. She also worked out at home Wednesday and did burpees by her own choice..lol. Maybe she'll catch the Crossfit bug!
    Last edited by Patz; 06-15-2012 at 07:50 AM.
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  9. #584
    WBB Team Captain Coke's Avatar
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    Keep on with it bro, like what I'm seeing in here.

  10. #585
    mrelwooddowd Patz's Avatar
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    Thanks buddy.

    Sunburned pretty bad Saturday so i skipped yesterday.

    WOD today.

    15 Hang Squat Clean @ 135lbs
    15 Toes to Bar
    200m Run

    12 HSC
    12 TTB
    400m Run

    9 HSC
    9 TTB
    600m Run

    27:25
    . This was pretty awful. Rx on the HSC was 155 but even 135 was really tough. I was only doing sets of 2-3. Toes to bar added in there was hell on the grip. I've never even one time had to slow down and walk during a WOD with running in it; I pride myself on that. But I've never wanted to walk so bad as today..lol

    Crossfit is having a nation-wide competition for beginner and intermediate performers. The top guys and gals compete regularly and since the vast majority of us arent elite they setup a comp for is.

    There's a set criteria for each group, and the comp will be held in 15 locations nationwide. Our gym is one of them. Athletes will be judged against their own gym AND nationwide. I'm not real competitive but I think I'm gonna go for it. Should be fun.

    They're calling it "Festivus" comp, since Festivus is "for the rest of us" (Seinfeld episode).
    Last edited by Patz; 06-19-2012 at 08:36 AM.
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  11. #586
    phil 4:13 Bako Lifter's Avatar
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    Hahaha festivus. That sounds cool. Be sure to post when the workouts come out, I might try them if they're not too long.
    Last edited by Bako Lifter; 06-19-2012 at 11:02 AM.

  12. #587
    WBB Team Captain Coke's Avatar
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    Interesting about the comp, look forward to hearing about it.

  13. #588
    Who me? Chubrock's Avatar
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    You should do the comp. Gives your training a specific direction. Good shit in here.

    Fuck, fight, or hold the light.

  14. #589
    mrelwooddowd Patz's Avatar
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    Thanks for the support fellas. It's much appreciated.

    I'm going to do the comp. It'll be fun and good experience. Since it's only a month away, I'll need to work in my push-ups, deadlift, and pull-ups. Probably wouldn't hurt to back squat some too. My back is getting back to strength pretty quick but I'm not where I need to be yet.

    WOD (yesterday)

    9,6,3

    Deadlift (235)
    Strict Pull-up
    Ring Dip
    Pistol Squat

    21:15.
    RX deadlift was actually 405 and the pullups and dips were supposed to be muscle-ups, and i did pistols to a box althpugh i noticed later that everyone is using a new technique to aid in balance. I think i could do them that way now. This was a WOD for the advanced. The deadlift was supposed to be something you could do 2-3 reps at a time. 235 was just right. I got scared about my paraspinal muscle again near the end but it feels fine today. Joy.

    WOD (today)

    Worked out at the Y today. They're starting a Thursday HIIT class and this was the first one.

    We did ...

    Circuit, 40 seconds on, 10 off, 3 complete circuits of

    Jump rope singles
    Heavy bag
    Wall ball
    Ring rows
    Pushups
    Bench hops
    DB thrusters (25's)

    5min of abs afterward.


    Not too bad. The thrusters are the only thing I really had to rest a few seconds on. I was the only one with any HIIT experience so a few of the guys were miserable. It was a solid workout though. The 5 minutes of abs at the end were ridiculous. The guy leading the class is about 50 (the YMCA CEO) and he's an animal. Very impressive.
    Last edited by Patz; 06-21-2012 at 09:09 AM.
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  15. #590
    Senior Member Canadian Crippler's Avatar
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    How's it going Pat? Long time brother. Hope the iron has treated you well these past few years. I see your training has changed, working towards a comp am I reading?
    Last edited by Canadian Crippler; 06-21-2012 at 10:00 AM.
    "I added some db curls with the pink weights for a bit of a burn." - Rookiebldr

    "im assuming the holy (big) 3 are: curls, bench, legs?" - Saggas

    "had a huge ass burn on my triceps while I was doing those kickbacks, so they'll likely be staying with my exercise program." - Zearoth

    "most of my burned calories coming from something called Basal. Wtf does a leaf have to do with any of it?" - Votorx

    "We have a lot of people like that on our campus, all hippies and things, that go around preaching against corporations, jocks, preps, accountants, and anyone else that feels the need to shower more than occasionally." - Shankerr

    "Damn man why are some women just so demonic and evil.. its like you wanna get a stake and mallet and an erection at the same time." - WBBIRL

  16. #591
    mrelwooddowd Patz's Avatar
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    Dang, Mitch the Internet Prankster lives!

    How's it going? What are you now? 22-23? Weird. You're probably a beast by now..lol

    The iron has been sketchy with me. I strained my back a few years ago then kept re-injuring it and only just now am starting to feel normal again. Trying to get some strength back now. Been doing Crossfit the last 2 years so I've stayed active. Learned the Olympic lifts and stuff too. I really enjoy it. Doing a "average Crossfitter" comp in August..just for fun.
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  17. #592
    mrelwooddowd Patz's Avatar
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    WOD

    Every Minute on the Minute for 22 minutes

    2 Hang Squat Clean @ 80% of 1RM

    Did 16 minutes @ 125 and 6 minutes @ 145.


    No idea what my max is. 165 is the most I recall doing and it was long ago. 125 wasn't getting more difficult so I upped to 145. Missed the very last rep. I guess fatigue finally caught up with me. I got a compliment on my form. The coach even said she was jealous..lol. It's been a long time coming, I must say.

    3 sets of ME handstand pushups (did them to about 5" from the floor)

    /fin
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  18. #593
    Senior Member Canadian Crippler's Avatar
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    Sounds intense - So do you wait 1 minute after you've completed both reps, or does that time count towards the minute?

    Yeah I'm 23 now, but not quite a beast :P. I stopped training for most of the time I was away.
    "I added some db curls with the pink weights for a bit of a burn." - Rookiebldr

    "im assuming the holy (big) 3 are: curls, bench, legs?" - Saggas

    "had a huge ass burn on my triceps while I was doing those kickbacks, so they'll likely be staying with my exercise program." - Zearoth

    "most of my burned calories coming from something called Basal. Wtf does a leaf have to do with any of it?" - Votorx

    "We have a lot of people like that on our campus, all hippies and things, that go around preaching against corporations, jocks, preps, accountants, and anyone else that feels the need to shower more than occasionally." - Shankerr

    "Damn man why are some women just so demonic and evil.. its like you wanna get a stake and mallet and an erection at the same time." - WBBIRL

  19. #594
    WBB Team Captain Coke's Avatar
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    Wow man, ever putting yourself to the test.

  20. #595
    phil 4:13 Bako Lifter's Avatar
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    Vid of the next cleans you do!

  21. #596
    mrelwooddowd Patz's Avatar
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    Thanks for the words, fellas. Mitch, it starts every minute regardless of how long into that minute it takes me to finish the set. It gets REALLY intense because you basically end up repping nonstop. Good times. Bako..we'll see..lol. Maybe when I can do over 200!

    WOD

    In 12 minutes, reach a 3 rep max Bear Complex. Do 30 double unders between each set. Weights are

    115, 135, 185, 205, etc

    I started with 95, then got through 115 easy. On my 3rd rep of 135 I dropped it going from push press to back squat. It's hitting 100 degrees here this week so even at 6:15am i was exhausted from the heat (no AC) so I just did a few 135 Bear Complex singles, then the time was extended to 15:00. I made one last push for 135x3 and got it. Did 90 double unders too.

    Afterward,

    Back Squat

    135x3
    155x3
    175x3
    195x3
    205x3

    Not too difficult, even with the WOD exhaustion. Most I've squatted in months too. Back felt great.

    50 Situps
    Tabata Slam Balls with 40lb med bal
    l
    Last edited by Patz; 06-29-2012 at 03:26 PM.
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  22. #597
    phil 4:13 Bako Lifter's Avatar
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    Nice, I feel your pain. Was anybody at your gym doing 225+?

  23. #598
    mrelwooddowd Patz's Avatar
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    Thanks. I was in the 5:45am class so I'm not sure how the evening sessions went. We've got a few guys who can do 225 I think. I would wager our owner can do at least 250. I think his strict press is in that range.
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  24. #599
    Senior Member Canadian Crippler's Avatar
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    I see CrossFit WODs are still intense as hell. Just looked up what a bear complex is... geez lol. No A/C too, just brutal.
    "I added some db curls with the pink weights for a bit of a burn." - Rookiebldr

    "im assuming the holy (big) 3 are: curls, bench, legs?" - Saggas

    "had a huge ass burn on my triceps while I was doing those kickbacks, so they'll likely be staying with my exercise program." - Zearoth

    "most of my burned calories coming from something called Basal. Wtf does a leaf have to do with any of it?" - Votorx

    "We have a lot of people like that on our campus, all hippies and things, that go around preaching against corporations, jocks, preps, accountants, and anyone else that feels the need to shower more than occasionally." - Shankerr

    "Damn man why are some women just so demonic and evil.. its like you wanna get a stake and mallet and an erection at the same time." - WBBIRL

  25. #600
    Rob Schilke | GFX Designer thecityalive's Avatar
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    You would have killed 225. My friends at my local crossfit box invited me to their lifting wod thursday...i shall record the epicness. Props to morning WODs...I used to do those // never knew how I had the energy to do the volume I did.
    My road to powerlifting:
    ===thecityalive is dead meat===
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    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

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