Lol..225 would have never made it to my shoulders!
Yeah Mitch, they're tough but I love it. It's like a sport or hobby. Fun.
Sweet. Felt good. I've got 205 in me.
DEATH BY CHIN-UPS (no kip)
3 burpees + 1 chin the first minute. Add 1 chin each minute.
Got 7min strict, then did my 8's, 9's and 10's as kipping pull-ups.
50 Situps, mobility, stretch
Last edited by Patz; 07-03-2012 at 04:59 PM.
A little of both I suppose. Technique has improved and my back is getting better so im getting like..newbie gains..lol I'm gaining weight as well. Dry, I'm probably sitting at about 208, which makes 5lbs or so in 6 weeks. Haven't gotten any fatter though. I didn't see that one coming..lol
They snapped a pic yesterday, right as I was settling.
Another fine shot of you while at work and in the zone!
Thanks. I DO look pretty B.A.
Warmup - high knees, butt kicks, 100 jump rope,
3 rounds of 4 push-ups, 6 pike push-ups, 12 jumping jacks
21, 15, 9
Burpee Pull-ups (jump into a pullup during each Burpee)
Not too bad. Maybe 30 seconds faster than the one other time I remember doing this one.
65 x 5
95 x 5
115 x 5
135 x 5
155 x 5
135 x 7
The Festivus Games is August 4th. Here's the requirement for the "intermediate" competitors.
-Longer than *6 months CrossFitting
-deadlift over 300lbs
-under 9 minute 2k row
-can do 10 or more unbroken kipping pull ups
-can do more than 20 unbroken double unders
-can do more than 25 unbroken legit push ups
-uses Rx weight kettlebells for wods
The way I see it, I need to improve on a few things in the next month. I need to bring my deadlift up, get my pushup endurance up, swing the 72lb KB some to get adjusted. Our owner thinks all 3 events will be based on those movements so I'll try to shine everything else up a bit too. I'm looking forward to this.
15 OHS @ 95lb
So..75 overhead squats, 1.25mi run.
27:55. Pretty poor time, but my shoulder flexibility is crap. Had to do 5 reps at a time then rest about 20 seconds. Tough WOD.
WOD ran late, so I did a few bar hangs and called it a day.
Did some calorie math. My morning nutrition for the past 6 weeks (on workout days) consists of a scoop of syntha-6 in water, workout, then another scoop (or two), a pop tart, and frozen omelette. 890 calories. About 68g protein, 51 carb. I respond pretty well to this, but this has increased my morning intake by about 700 calories. My evenings have been sketchy but not crazy. Either way, I think I'm "bulking" for the first time, ever..lol And as far as I can tell, I've gained little or no fat.
I'm not sure how to take that, honestly.
They take a lot of pics at the gym for Facebook. Here's one they snuck in on me after today's misery.
Last edited by Patz; 07-06-2012 at 10:22 AM.
Nice wod, I know that one is really a gasser. I've done it several times but with front Squats.
And I'm finally giving in and thinking about becoming a member of crossfit bako. I think a 2x a week membership for 3 months is $200. I just hope they don't make me do their workouts and give me some freedom to do what I want.
Lol..I'm glad I finally know what Bako means. I only think you should join if your home workouts are unsatisfying or inconsistent. You generally come up with some good WODs.
Speaking of which, I'm pretty far behind in journals. I work in telecommunications and my state had 650,000 without power last Friday. We're still trying to get caught up.
Last night in front of the TV.
Glute mobility movements
Hip Flexor Stretches
Plank - 2:22 (PR)
Side Plank - 50 seconds each side
Muslim Prayer Raises x 20 (no idea what that's called, but picture a Muslim praying on his knees and raising up. I love these things.)
Push-Ups - 3 sets of 15, hand release at bottom
21, 15, 9
Disappointing, to say the least. A year ago I did it in 9:04. I knew I wasn't gonna blow that out of the water but I at least expected 8's. Thrusters took me 4 sets just in the round of 21. Last time I did them unbroken. . Oh well..I'll work on my thrusters, and pull-ups are always needing attention.
Got short on time. Wanted to bench so hopefully some of this weight I'm gaining will go to my chest. Aesthetically, it's a weak spot. Didn't have time for heavy sets so did bigger, lighter sets. Should help my push-up endurance.
Bench - 95 x 15
Squat 115 x 5
Squat 135 x 5
Shout out to BakoLifter for giving me a site to order Reebok Nano shoes. They're extremely hard to find in common sizes.
Last edited by Patz; 07-09-2012 at 09:09 AM.
Not looking bad guy, generous amount of work being done.
Thanks for the support buddy.
Squat Snatch (full)
10 sets of 2
135x1 PR -(several misses as well)
Didn't get 10 sets. Tried a lot of singles and stuff. PR'd at 135. Honestly, once i got it, it was really easy. My only problem is technique. Got some great coaching today so I'm pretty confident I can get 155 or so next time.
200 Double Unders for time.
3:48. Much slower than it should have been. I ran out of gas at 65..lol. I've hardly jumped rope at all the past 4 months or so. Gonna start giving it 5min a day like before.
On my own..
Not too difficult. 265 is the most I've done in 2012, so I stopped there. Building strength back up gradually, hoping I can work up to at least 315 by competition day.
Dead Hang Pull-Up x 4 x 4
I realized something yesterday. Well..maybe didn't have an epiphany per se, but more introspection and bringing something to light that needed said aloud.
I've started working out with fear of injury. Obviously, I've been taking it easy on my back and it's helped tremendously, but I've still developed an inherent FEAR of injury. I've been hanging back on high rep stuff, pacing myself and slowing my times. Any time I'm progressively adding weight, my first thought is "is this too much?" When deadlifting, the main thing on my mind is my spinal erector contraction, etc. I'm not focusing on beasting the WOD or getting confident about a potential PR.
Anyway..I don't wanna lift like that. Back in the day, I expected PR's consistently. I had shit form and no fear..lol. Now I have good form and I need that fearless attitude back.
I resolve to make it happen.
Nice job Mwood. Good to see you working up on your DL.
Fuck, fight, or hold the light.
Reinjury fears are not uncommon, keep hanging in there - confidence is built gradually like anything else.
Thanks for the support, fellas.
Today was "almost" no fear.
Pre-WOD - Lots of dynamic stretching and glute mobility WOD prep.
15 minute AMRAP
15 Deadlift @ 225lb
Got 3 Rounds + 100m.
Rx'd this one. That's a big accomplishment at this point. I was anxious about it and loaded the bar with 225 but had 2 10's on each side in case it got too heavy, but I said "F**k that" and put the second 45 back on. Had to break up my sets like 7,4,4 or something similar, but I got 'em all and my form held up.
My glutes were on fire and trying to cramp. My glutes never get sore after deads, so I'm pretty sure they were actually firing today..lol That's very encouraging.
Did 10 reps on the GHR, then a few hamstring contractions on there. Crossfit has really heavily adopted the GHR as a sit-up machine, so I never even thought to get on it. It's gonna be a regular thing from now on.
4 dead hang pullup
Last edited by Patz; 07-14-2012 at 08:19 AM.
Very nice man, being on top of things is the only way to be.
Last edited by Coke; 07-13-2012 at 08:51 AM.
WOD - Noon instead of 7am
12 minute AMRAP
8 Ground to Overhead -115lb
12 Knees to Elbows
16 Double Unders
Got 3 full rounds plus all my overheads and knees to elbows. Not awful, especially considering it was like a sauna in there. Had my shirt off before the WOD even began.
Box jump maxes- 40, then 44 inches. Both PR's.
Handstand holds x 2
50 then 30 double Unders
That's about it. Had to get going.
Lol thanks. Interesting thing was, we basically set up two boxes at height, then stretched a jump rope across it to jump over. That way there's no fear of scraping shins or having the plates kick out from under you. So in 5 minutes I added 6 inches to my jump. It's all mental. It's not technically a box jump I suppose, but I see videos of people jumping on all sorts of things to avoid injury.
500m Row - 1:31.4
1000m Row - 3:54.4
PR'd on the 500 by a tenth..lol. I was beat for the 1000 so I was 10-20 seconds over my PR as best I can remember.
That's it for today. We had a lot of people on two rowers so that WOD took too long for extra work.
"Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
"Alex is all knowing and perfect"-----Jane (loosely paraphrased)
Current mile time: 4:23
Century races: 3
Current supps: http://www.atlargenutrition.com/prod...covery/results
I fucking hate the rower. Ha.
Fuck, fight, or hold the light.
Go for it Bako. I'm not GREAT on the rower but my times usually hold up throughout the day. I doubt more than 5 people got under 1:30. If you get anything under 1:40 you should feel good about it. Technique is really important as well. Watch a video or two. Most people do it wrong on the first try.
I don't blame you Chubs. It's sucky..lol
Last edited by Patz; 07-19-2012 at 03:52 AM.