30 Hang Clean @ 115
30 Push Press @ 115
30 Back Squat@115
17:43. Pretty tough WOD. I got 10 Cleans then sets of 5. Push Press was smaller sets, and my Back Squat was 17,13. Last run was a crawl for the first 300m, then I finally loosened up some. Best time of the day did it in 9:18. :o
I was pretty wiped out, but managed to get in 2 500m rows, 50 double unders, and 10kb swings. My shake was threatening to come back up so I called it a day. Tomorrow is Front Squat followed by "Annie". I usually do Annie pretty well.
Gonna deadlift after that. I really need to get a 315 pull before August 4th if I have any shot at a decent showing at Festivus. I really like training with a comp on the horizon. It's tough to structure it around the regular WOD but I'll figure it out. Maybe before too long I'll be able to do one of the local advanced comps.
Last edited by Patz; 07-19-2012 at 08:18 AM.
215x1 - PR
Woot. 215 wasn't real difficult. I had 225 in me but we were running short on time. I must say, it feels nice to start seeing PR's again. Low back is getting stronger and stronger.
7:50. Not a PR but I'm not unhappy with it considering how little I've done situps recently.
205 x 3
225 x 3 x 3 x 3
Mixed the 225 sets with 2x10 reps of GHD Glute and Hamstring extensions
50 double unders
Last edited by Patz; 07-20-2012 at 04:58 PM.
Doing fine, ample output to be making it happen at the games in a couple weeks.
3 Clean n Jerk @ 75% of 1RM (145)
I think it took about 14 minutes. I didn't have much spunk from the get-go. This one just wore me out overall. No workout today and not sure about tomorrow. It's my day off and I live 35 miles from the gym so maybe the wife and I will just hit up the Y.
Thanks man. It felt good to have over 200 on there.
Missed 3 weekdays in a row, which is rare. It's just been one of those weeks I guess. I was actually on my way in yesterday and realized I forgot my Epilepsy medicine so I had to turn around.
Then immediately into "Backwards Annie"
Total time- 19:58. First part took about 9:00, which was faster than expected. Push-ups have improved.
Power Clean (just because)
95x3, 115x3, 135 x 3, 155x2, 165x2, 175x2, 185 x1, 0, 0, 1
10 GHD extensions (ran out of time)
Missed yesterday. Got family in-town and I was up late. I did spend a couple hours vigorously landscaping yesterday to the point that I actually feel some soreness. Yard work or ax swinging, sledgehammer, etc never makes me sore. Yesterday was a lot of heavy lifting. Had tubs of rock I had to lift, and push 50ft on pavement. About 150lbs. It was pretty legit so I'll call it a workout..lol
12 minute AMRAP
12 Push Press @ 115
12 Chest to Bar Pull-Ups (kip)
12 Pistol Squats (went to box height)
Got to 8 pull-ups in my 4th round. Did much better than I expected. Thought I'd get maybe 2 rounds. Pull-ups went better than expected, and I busted ass on the push press. Even practiced pistols (one-legged squat) and got my first one.
30 Banded KB Swings
Last edited by Patz; 07-31-2012 at 11:34 AM.
No bullshit, the type of yardwork you did qualifies and surpasses some actual workouts, lol.
Last edited by Coke; 07-31-2012 at 01:08 PM.
Hell yea! Yard work PRs for the win!
Fuck, fight, or hold the light.
Thanks guys. The yard needed it..lol
Hang Squat Clean
185x1 (+50 PR)
9:48. Used the 32lb KB. Competition is Saturday and will have KB swings. They usually cause some low back fatigue so I took it easy.
Competition WODs are as follows.
1. 2000m Row for time. Should do ok there.
2. 10 minutes to 1RM Deadlift
3. 10min AMRAP
40 KB Swing @ 53lb
100 Double Unders
I've enjoyed preparing for this. I've felt a lot more focus. There's another coming in December so if this goes well I might do that one.
Action shot of the week. This is the 175 rep. Didn't get a pic of the 185. My faces are ridiculous. I need to work on that..lol
Last edited by Patz; 08-02-2012 at 10:37 AM.
Good luck with the comp man, have fun!
Yeah, Bako. I'm hoping it goes smoothly. I'm really not sure who most of the competitors are, but 100 doubles is gonna be slow after 50 squats and the 2000m row only a short time before all that. I'm just gonna try hard and do my best, and try not to waste any reps..lol..and I suppose I'll see how it turns out.
Last edited by Patz; 08-02-2012 at 09:16 PM.
Ok.. Games complete.
MUCH tougher competition than I expected, and I expected pretty tough. Truthfully, "Festivus, for the rest of us" basically means anyone who didn't make regionals, so....those people regularly, soundly defeat me. It was a good turnout..about 75 people. I don't know yet where I fell at the finish, but I'm pretty happy. Hopefully I didn't end up last. We'll see. Either way, I set 2 PR's and enjoyed myself. My wife had fun as well, even though it was pouring rain outside and no AC inside. She said i looked tough too..lol She's a keeper.
Edit: I finished 19th out of 20 in men's intermediate. 18/18/17, respectfully. I'm happy with that, considering someone rowed under 7:00 and someone else pulled 525lbs. There was a pretty broad range of talent, and these were competitors from all over the state
Despite the simplicity of the WODs, it was very tough.
1. 2km Row.
Got it in 7:52. That was at the good end of where I hoped to be. No idea what I've rowed 2k in before, but it wasn't under 8 minutes. Sadly, I realized 200m in that the damper was on 6. I usually row on 10, so I had to pull much faster to keep pace. Frustrating..lol
2. Max deadlift in 10 minutes
PR'd @ 335. Woot.
I haven't pulled more than 265 in 6 months, so I was just hoping I could hitch my way to 315, especially 20 min after rowing so hard I couldn't lift my legs. Someone who had PR'd big time told me not to waste any reps under 75% of my max. I usually go up 20lbs at a time. Minimum start was 135. I started with 165 and went 195, 235, 275, 295, then pulled 315 much quicker than I expected. Went ahead and took a shot at 335. I tried twice within a minute and couldn't get it moving. Took about 45 seconds off and slowly got 335 up with about 15 seconds to spare. Thats the most ive pulled since 2005. That shit made my day..lol
3. 10min AMRAP
10 Burpees, 20 Pullups, 30 Situps, 40 KB Swings (53lbs), 50 Squats, 100 Double Unders
Got up to 44 Double Unders.
I feel like I stunk this one up. We had about a 20min break between each event. I felt pretty good when this one started but by the time I got to the KB Swings I was out of gas. I hit a wall, and that wall had me gasping my way to sets of 5 for the swings AND squats. I had about 90 seconds when I got to the rope and I couldn't keep enough air to string together more than 10 at a time. If I did that WOD fresh I would knock out the first 50 without missing.
I suppose that's why it's a competition though..lol. Some gyms broke those WODs up over 8 hours while we got through them in 90min.
My 315. outside plate is metal so it's skinnier..
Last edited by Patz; 08-04-2012 at 05:26 PM.
Nicely detailed with the write-up, looking forward to future games.
Just getting out there and competing alone deserves props, you did well and are looking great.
Thanks Coke. I showed up and all these big, lean guys were there warning up and I'm like "WTF". My stomach was cramping until right before the first event, etc, but I just went out there, had fun and gave it my best and did ok. There was a bunch of late sign-ups too so they didn't factor into the 19 people I was scored against. I beat a few of those too. I'm happy with it, and I'd like to do it again in December. I'll have more prep time at least.
4 Front Squat @ 205
13:49. The front squat had to be power cleaned to rack position. 205 is +10 of my PR so I went with 185. Got through 2 rounds of it then had to go with 155 for the rest. Handstand pushups were from a box, and pullups were Rx'd. Pullups went really well.
GHD x 10 x 10
Had to leave early for a Neurologist appointment, so no extra work.
Last edited by Patz; 08-07-2012 at 06:52 AM.
Nice job Mwood. Put up some PRs during a comp. Can't ask for much more than that.
Fuck, fight, or hold the light.
Great job Pat! It's not about how you look, it's about how you perform. I hope that some of the guys you beat looked jacked and were like WTF just happened.
Move heavy weight, eat, sleep, repeat.
Geniuses make complicated scenarios simple, morons take simple concepts and complicate them.
Thanks guys! I'm feeling 100 times better these days and expect the PR's to keep coming.
Douglas..I searched Facebook for a sec to see if anyone I beat looked tough..lol..didn't find anyone though.
High Knees, Butt Kicks
2 Rounds of 8 KB Swing, 8 Good Morning w/Bar
135 x 2
185 x 5
215 x 5
235 x 5
1000m Run x 3, 3min rest in-between. Each run took about 5:25.
2 sets of GHD
Bench Press - 95 x 15, 115 x 15
Double Unders - 25 x 2
235 was easy but my back is kinda tired so I held back. Did another shit pile of yard work yesterday. Dragged 400sqft of wet carpet up the hill and flung it in the truck for 45min, axed bushes until my hands started to blister and made 2 trips to the landfill. Mowed grass, etc. Long frickin day.