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Thread: Pats Crossfit Journal

  1. #651
    phil 4:13 Bako Lifter's Avatar
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    Haha started it off with butt kicks then kicked your butt even more with that tough yard work.

  2. #652
    WBB Team Captain Coke's Avatar
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    Generous amount of work done on all fronts bro.

  3. #653
    mrelwooddowd Patz's Avatar
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    Thanks fellas.


    Warmup

    200m run, Butt kicks, high knees, power skips
    2 rounds
    9 pass through
    6 pushup
    3 Burpee

    WOD

    21-18-15-12-9-6-3

    KB Swings (75lb)
    Ring Dips (used a box)

    12:14. That's the first time I've used the 75lb KB. Wowsers...that thing is heavy. It took me off my feet a couple times..lol


    50 Banded Good Mornings

    Back Squat

    45x5
    95x5
    135 x 5
    165 x 3
    195 x 3
    215 x 2
    225 x 2
    235 x 2


    Kind of surprised I got to 235. That's the most I've squatted in a year, and I had some left in the tank. Very encouraging morning.

    Ran out of time so I did walking lunges across the gym to the shower..lol
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  4. #654
    WBB Team Captain Coke's Avatar
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    More where that came from with the squats, good job.

  5. #655
    mrelwooddowd Patz's Avatar
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    Thanks buddy. Your motivation is always appreciated!

    Having a hard time getting to the gym the last couple weeks. Yesterday I just plain forgot to set my alarm..lol

    Today's WOD

    5K Run

    28:01


    Not my best but not my worst either. I haven't run more than half a mile straight in 11 months so running 3.1 miles without stopping is still pretty good in my opinion. I think it speaks to the GPP benefits of Crossfit programming. Granted, my times are pretty slow anyway so I wouldn't exactly be a poster boy for it..LOL

    Press

    75x5
    95x5
    115x3
    135x1

    Push Press

    135x3
    155x2
    175x1
    205x1 - PR


    Boom! Finally cracked 200 overhead...BITCHES!!!

    I was wiped out from the run too, and that still wasn't as difficult as I expected. I'm pretty sure I have 225 right around the corner.
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  6. #656
    El Jefe DoUgL@S's Avatar
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    Nice run man. I guess if you can get through something like filthy fifty, running 5K gets easier by comparison. I saw that benefit to the gas tank too, when I was doing longer WODs and WODs with more running.

    Also great job with the pressing 200lbs overhead, that's greater than you bw right?
    Move heavy weight, eat, sleep, repeat.
    Geniuses make complicated scenarios simple, morons take simple concepts and complicate them.

  7. #657
    phil 4:13 Bako Lifter's Avatar
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    Nice dude, you're 10 lbs behind me! I gotta pick it up lol.

  8. #658
    mrelwooddowd Patz's Avatar
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    Thanks guys!

    Douglas..*technically*, it was 205 and i weighed 207 this morning..lol

    I agree with your statement. I just wish I had more opportunities in life to use me fitness. They're doing a WV gyms version of the Crossfit Open and workout #1 was this week. "Football Gone Bad" LOL. They were doing it when i went in this morning. That WOD is a beast. Ive done it once and that was enough. Glad I'm not competing.

    Bako..you better get movin. I'm a PR machine lately..lol. I only bench about 185 though so you're safe.

    Any of you guys have Facebook? I have Coke and Cityalive and JSully so far.
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  9. #659
    LittleJake JSully's Avatar
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    solid 5k time..

    I want to row a 5k in under 20mins by the end of the year... yeah boi
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  10. #660
    mrelwooddowd Patz's Avatar
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    That would be BEAST.

    27:04 is my best official. Indoor track I got 25:45. I'd like a 23 one day but not enough to make it a priority..lol
    Last edited by Patz; 08-16-2012 at 06:14 PM.
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  11. #661
    El Jefe DoUgL@S's Avatar
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    WV gym?

    And yes I'll PM you a link. Wasn't there a WBB group at one point?
    Move heavy weight, eat, sleep, repeat.
    Geniuses make complicated scenarios simple, morons take simple concepts and complicate them.

  12. #662
    mrelwooddowd Patz's Avatar
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    Crossfit boxes in WV. There's 5 I think. Just a state competition. I've never seen the group for WBB on Facebook. Do you have an active journal here?


    WOD

    "J.T."

    21-15-9

    Handstand Pushups
    Ring Dips
    Pushups


    I think I was around 15:00. Had to modify HSPU and the Ring Dips, and my pushups went to hell in the round of 15. I despise this workout and if I hadn't already missed 2 days this week I would have skipped it without any guilt. All it does is burn up the shoulders and Triceps and screw your upper body for the next 3 days.

    Sled Pulls x 3. About 180 meters.

    +145
    +145
    +85

    Power Cleans

    75x3
    95x3
    135x3
    165x1
    185x1
    205x1 (+10 PR)


    Yessssssss...205 Power Clean, and did it on dead legs after those sled pulls. I had to try it 3 times to get it because i wasnt jumping with much conviction..lol

    All these PR's make it feel like my first year of lifting again. Loving' it!
    Last edited by Patz; 08-17-2012 at 10:13 AM.
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  13. #663
    LittleJake JSully's Avatar
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    big pr.. good work
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  14. #664
    WBB Team Captain Coke's Avatar
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    Way to be elevating, glad to see it.

  15. #665
    El Jefe DoUgL@S's Avatar
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    Nice PR!

    No active journal. I was thinking of staring one again.
    Move heavy weight, eat, sleep, repeat.
    Geniuses make complicated scenarios simple, morons take simple concepts and complicate them.

  16. #666
    mrelwooddowd Patz's Avatar
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    Thanks all. I love power cleans..lol


    WOD

    100 Double Unders

    4 Rounds

    8 Push Press
    8 Front Squat
    8 Toes to Bar

    100 double Unders


    20:27

    Rx was 155. I used 125. Initially I thought it was only 1 round of the 8's and could have Rx'd it but that was just a typo..lol. 155 is do-able but it's impossible to get a full breath when the bar is in front rack position so it would have taken forever. Tough workout even at 125. I'm wiped out.

    Tabata Situps.

    Bench Press
    95x8
    115x5
    135x5
    155x5
    155x3
    155x3

    Superset with..

    GHD Extensions

    BW x 10
    BW x 10
    BW +25 x 10
    BW + 25 x 10
    BW x 10

    I like the GHD and I think it's helping me but I still don't feel comfortable on it--almost like I'm doing it wrong..lol. I tried a few hamstring contractions on it too but it didn't go real well.

    1 Piralette Tuck Hold - 30 Seconds


    Tough morning. I'm beat.
    Last edited by Patz; 08-20-2012 at 09:46 AM.
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  17. #667
    WBB Team Captain Coke's Avatar
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    Session is ace Patz, went at it.

  18. #668
    El Jefe DoUgL@S's Avatar
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    Nice way to start your day.
    Move heavy weight, eat, sleep, repeat.
    Geniuses make complicated scenarios simple, morons take simple concepts and complicate them.

  19. #669
    mrelwooddowd Patz's Avatar
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    Thanks fellas. Encouragement is always appreciated!

    WOD

    Back Squat

    3x3x3x1x1

    Warmup
    95 x 3
    135x3

    Sets
    165x3
    205x3
    225x3
    245x1
    255x1 - matches PR in past 5 years.

    Crossfit WOD "Annie"

    50-40-30-20-10

    Double Unders
    Sit-ups

    Got it in 7:26.
    That's about a 20 second PR. I'm happy with that. Under 7:00 is the short term goal. Situps really need work.

    Good squat session today. 255 came up quick and i paused at the bottom. I'm running on no food since 8pm due to fasting for blood work. Gettin the ole cholesterol checked to see how the past 2 years of a high-fat (mmm..BACON) diet have affected me. In the waiting room now.
    Last edited by Patz; 08-22-2012 at 07:06 AM.
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  20. #670
    mrelwooddowd Patz's Avatar
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    WOD

    24-21-18-15-12-9-6-3

    Pushups
    Situps
    Box Jumps

    19:51.
    Horrible. The workout wasn't real tough from a cardio perspective but my pushups hit a wall after the set of 24. Slowed me down big time. Box jumps were faster than ever.

    170 Banded Good Mornings




    "Unbroken" (made this one up..lol)

    1 Deadlift
    2 Hang Clean
    1Deadlift

    95
    125
    135
    155
    165
    185 (missed first hang clean. Started over, got everything but forgot the second deadlift)
    185

    This was a deadlift, right into two hang cleans, back into a deadlift, all without putting the bar down. My 185 cleans were ugly and i commented on it to a friend and he said "Pat, i always tell people there's no pictures in the record books" LOL..well put.

    3 Pullups
    3 Kipping Pullups
    3 Pullups
    3 Kipping Pullups


    That is all..

    Doing "Cheetos" in tomorrow's WOD. Should be interesting..lol
    Last edited by Patz; 08-23-2012 at 09:31 AM.
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  21. #671
    WBB Team Captain Coke's Avatar
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    Props on those squats and all man, including your most recent effort.

  22. #672
    Conqueror of Iron jed2009's Avatar
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    Hey man, I've read the past 2 or so months of workouts. You do some pretty sweet stuff in here. Bako told me to check your log out. I'm thinking about implementing some CrossFit stuff into my weak routine - he had me do Cindy the other day. Keep hitting it hard, it's good to see how many PR's you've hit lately in just the last 2 or so months that I've read through. Cheers brother.
    21 - 5'11'' - 190 lb
    PR's - Squat 350 | Bench 290 | Deadlift 400.4 | BW 213
    Current PR's - Deadlift 319 | Full Chins 34 | 1 Mile - 7:20 | 1.5 mile - 11:55 (Tread)| 2 mile - 17:55
    P Clean 98 KG | Jerk 106 | Full Clean 106 |
    Philippians 4:13 - "I can do anything through Christ who strengthens me."
    "I'm really impressed with your dedication. I will call it your jedication." - killxswitch
    Journal...

  23. #673
    LittleJake JSully's Avatar
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    dood.. how many ring MUs can you do?

    i've been working on mine, hopefully in the next 3-4 weeks I'll be able to do one. Working on the transition now, I can get my torso up there but getting forward is tough. I'm going to do a ring muscle up at 260+ lol
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  24. #674
    mrelwooddowd Patz's Avatar
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    Thanks Coke! I'm tryin!

    Jed, thanks for the read. I'm glad you found it interesting. I really enjoy it. I became pretty inconsistent for a while but since Crossfit I've been almost 2.5 years without a break and now that my back is almost normal i'm finally seeing real progress.if there's any info you need or want, I'll do my best to help out. You might even fully convert..lol

    Jake, I can do zero muscle-ups, but only if I break it up into sets of zero..lol

    I tried it a few times but wasn't quite getting to the transition so I left it alone. There's a lot of other things I need to master, and just getting stronger will probably solve my problem. If you get one @ 260 you need to video it..lol

    WOD

    10 Rounds

    3 Cheetos (kipping pullup right into a toes to bar)
    6 Burpees
    12 Overhead Squats @ 75lb

    29:30..lol.
    I am completely wiped out from this week and it showed. All those good mirnings yesterday, all the pushups, and 300 situps in 4 days along with all the extra work i did was plenty, but cap it off with 30 pullups, 30 TTB, 60 burpees and 120 overhead squats and it really has me the most sore ive been in months.

    Going camping later. CAMPER camping..lol. I need the relaxation.
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  25. #675
    phil 4:13 Bako Lifter's Avatar
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    Cheetos ftw.

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