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Thread: Pats Crossfit Journal

  1. #676
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by mrelwooddowd View Post
    Going camping later. CAMPER camping..lol. I need the relaxation.
    Awesome, time out for some R&R!

  2. #677
    Senior Member cphafner's Avatar
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    Looks like things are going well in here. Good job on that 200+ push press!
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  3. #678
    mrelwooddowd Patz's Avatar
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    Thanks guys! It was a great trip and the weights keep moving the right direction!

    WOD

    Push Press 3x3x3x1x1

    I thought it was strict press, so..

    Press

    75 x 3
    105 x 3

    Push Press

    135 x 3
    165 x 1
    185 x MISS (LOL)

    Ran out of time. I jacked that all up anyway..lol

    Tabata Situps - 83 reps
    Tabata Pushups - HORRIBLE


    It's my birthday, so the coach decided I needed a birthday PR, so...

    Power Cleans @ 33 years old)

    95 x 3
    115 x 3
    135 x 1
    145 x 1
    175 x MISS (always happens when it gets heavy..lol)
    175 x 1
    195 x 1

    215 x MISS
    215 x MISS
    215 x MISS
    215 x MISS
    215 x MISS
    215 x MISS
    215 x MISS
    215 x MISS
    215 x MISS
    215 x MISS

    215 x 1 PR! (whew)


    LOL..took a few attempts. I had it to my shoulders every time but getting the elbows up is a challenge. Once I got it, it wasn't real difficult.

    That's a scream of triumph..lol

    Last edited by Patz; 08-28-2012 at 09:46 AM.
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  4. #679
    Conqueror of Iron jed2009's Avatar
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    Wow dude, love the persistence on the 215 attempt. I usually lose motivation after 2-3 attempts... That's a strong clean. Is it BW or over BW? Also, do you ever do any full OLY moves like SN or C&J and do you have 1RM PR's?
    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
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  5. #680
    mrelwooddowd Patz's Avatar
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    I was 208 this morning so it's slightly over BW.

    Thanks man. I wasn't real fatigued so I just kept trying..lol It almost made me late for work.

    I think my last full snatch attempt was like 135lb. I have shoulder flexibility issues.

    My last C&J attempt was maybe..175? It's been quite a while. I can squat clean 195 last time I tried and can push press 205 so my CJ has probably improved. We go through spurts where we'll do a lot of Oly lifts but it's been 6 months or so. Recently we've been doing a lot more deadlift, squat, front squat, overhead squat, and hang cleans.

    We rarely bench. I started a month or so ago to do it on my own on e a week. My 2 rep max is 185.

    Squat is 255, and deadlift is 335. Coming off a back injury so the numbers are all improving drastically. I'm PR'ing like crazy lately. It's a lot of fun..lol
    Last edited by Patz; 08-28-2012 at 03:06 PM.
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  6. #681
    Conqueror of Iron jed2009's Avatar
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    Sounds good brother. Just nice to see where you are strength-wise. Some of you CrossFitters are hard to read 135 on Snatch is cool and that sucks about the shoulder. Snatch is so fucking hard, I could barely do it when I had a Chinese Olympian as a coach for a few months. Your main goal is to CrossFit and compete, right?
    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
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  7. #682
    LittleJake JSully's Avatar
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    get some GD oly shooz
    Jake Sullivan
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  8. #683
    Conqueror of Iron jed2009's Avatar
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    Quote Originally Posted by JSully View Post
    get some GD oly shooz


    Seriously, they work.
    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
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  9. #684
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by jed2009 View Post
    Sounds good brother. Just nice to see where you are strength-wise. Some of you CrossFitters are hard to read 135 on Snatch is cool and that sucks about the shoulder. Snatch is so fucking hard, I could barely do it when I had a Chinese Olympian as a coach for a few months. Your main goal is to CrossFit and compete, right?
    Umm..I do only do Crossfit now (throw some of my own lifting in where i can) and never cared about competing but I gave it a shot and, despite getting my ass handed to me by almost everyone, I really enjoyed it. I might do it again in December but I gotta see how things shape up in the coming months. This is really the first time in over 2 years that I'm actually making gains. Priority #1 right now is to get stronger. It's been said many times that to excel in Crossfit you need to be strong first and that's a 100% accurate statement. Without the strength I basically hit a wall and was only doing well in met-con workouts.

    My shoulders are ok. I just have forward positioning from 13 years at a desk job. I can reverse it but it's gonna take time. It really affects snatch and OHS though..lol

    Are OLY shoes really that important? I believe they work but I figured I wasn't really strong enough yet to bother with them. The shoes I'm wearing in the pic are "zero drop" with a hard sole and have made all the difference in the world. If I buy another pair of shoes my wife will be like " wtf Pat?" haha.. The same could be said for another jump rope..lol
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  10. #685
    Who me? Chubrock's Avatar
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    Just tell the missus that you get a pair of shoes each time she does...ha.

    Fuck, fight, or hold the light.

  11. #686
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by Chubrock View Post
    Just tell the missus that you get a pair of shoes each time she does...ha.
    Then I would never get shoes..Lol. Her low maintenance lifestyle is what makes her great.
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  12. #687
    WBB Team Captain Coke's Avatar
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    Awesome with the new birthday PR guy, especially with the numerous misses beforehand!

  13. #688
    Conqueror of Iron jed2009's Avatar
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    Damn, that's a catch with the wifey... But I guess I've never tried whatever a zero drop shoe is. However all I know is when I went from running shoes to OLY shoes it really did help. Obviously for those full snatches and full cleans when you want to pick up your heels, the base is already there for your heels to rest on so you can focus on the lift. I think they are pretty awesome.
    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
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  14. #689
    phil 4:13 Bako Lifter's Avatar
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    Hell ya on the PR you old fart! Be careful with the hips now though, you might wanna look into those life-alert necklaces in vase you ever fall and can't get up.

    I've never worn oly shoes, but next time you overhead squat, put some 2.5 plates under your heels. Magic.

  15. #690
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by jed2009 View Post
    Damn, that's a catch with the wifey... But I guess I've never tried whatever a zero drop shoe is. However all I know is when I went from running shoes to OLY shoes it really did help. Obviously for those full snatches and full cleans when you want to pick up your heels, the base is already there for your heels to rest on so you can focus on the lift. I think they are pretty awesome.
    My wife is awesome, but i'll wait on the shoes. You should see her reaction when she sees the receipt for my Syntha-6 and purified fish oil. Zero drop is basically a minimal or absolutely no height difference between heel and toe, like the chuck taylors but not hard as a brick (thinner soles, etc). I think my shoes are 6mm between the two points. They're reebok crossfit nano's and are made to be versatile, but the back half of the sole is very rigid and there's almost no arch support so you get full ROM of the foot.

    I might see if someone will let me try their OLY shoes though. Then I'll probably want some...there's always Christmas..lol.

    Thanks Coke.

    Bako..it's ok. I make fun of old people too. They talk shit and i say things like "motherfucker..my cholesterol is low and my prostate isn't the size of a bowling ball!"


    Last edited by Patz; 08-31-2012 at 03:39 AM.
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  16. #691
    LittleJake JSully's Avatar
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    Quote Originally Posted by mrelwooddowd View Post
    My shoulders are ok. I just have forward positioning from 13 years at a desk job. I can reverse it but it's gonna take time. It really affects snatch and OHS though..lol
    hip mobility + shoulder dislocates. do them before squatting. You need to be as upright as possible in the overhead squat and your hips have to be very loose to allow that. Couple that with dislocates and your pecs/shoulders should loosen up enough to allow you to hit the positions. If a fat guy like me can hit it, so can you.

    Quote Originally Posted by mrelwooddowd View Post
    Are OLY shoes really that important? I believe they work but I figured I wasn't really strong enough yet to bother with them. The shoes I'm wearing in the pic are "zero drop" with a hard sole and have made all the difference in the world. If I buy another pair of shoes my wife will be like " wtf Pat?" haha.. The same could be said for another jump rope..lol
    yes, they are. There is a reason you don't see anybody wearing chucks on an oly platform. You need the wedge to allow your knees to track correctly and get as deep as possible. I was skeptical at first, but the first time I squatted in them I was sold. I got a cheap pair of adidas trainers for $75 early last year and love them. I actually train everything except deadlifts in them (unless I'm doing clean or snatch deads).

    http://www.amazon.com/s/ref=nb_sb_ss...ng%2Caps%2C334
    Jake Sullivan
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    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  17. #692
    LittleJake JSully's Avatar
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    looks like Rogue is having some good deals on late model shoes.

    FYI, these should last years so long as you're only wearing them for training.

    http://www.roguefitness.com/2011-rog...shoes-1285.php
    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

  18. #693
    Conqueror of Iron jed2009's Avatar
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    I'm +1 on on JSullys dislocates... Those things are a great warmup and for someone like you with 'forward shoulder' issues (could you explain that BTW?) I bet they would help.

    http://www.youtube.com/watch?v=33P5AI27eiU

    Do it a lot slower than that guy, and you might need a wider grip.
    Last edited by jed2009; 08-29-2012 at 10:03 AM.
    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...

  19. #694
    mrelwooddowd Patz's Avatar
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    I've been doing hip mobility and glute activation for a couple months and I've been doing dislocates before every workout for over 2 years. The hip work has helped a lot. The dislocated helped a little but not that much and I can go pretty narrow with it.

    My problem is just typical forward shoulder position. It happens a lot to office workers. Basically, the forward position people use at a keyboard is slumped posture, which weakens and ober-extends the upper back. At the same time, the chest muscles are getting tighter and shorter, drawing the shoulders forward. And we don't even need to get into what it does to hip position..lol

    So, getting my chest up and shoulders back is tough.

    The treatment is to strengthen the upper back and stretch the chest. It's a slow process and gets discouraging..lol
    Last edited by Patz; 08-29-2012 at 08:19 PM.
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  20. #695
    mrelwooddowd Patz's Avatar
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    Been hard to get to the gym this week.

    WOD

    12min AMRAP

    50 Double Unders
    7 Burpees
    **Add 7 more burpees each round.

    I got through the 4th round (28 burpees), plus 33 Double Unders.


    Not too bad. I never stopped more than 3 seconds. Tough met-con though--it had me on the floor for a few minutes afterward. But, it was 233 Doubles Unders and 70 burpees, I'm happy with it.

    Short on time. Did a little deadlifting..threw some odd weights in there instead of the usual progression.

    95 x 5
    95 x 5
    135 x 5
    165 x 5
    190 x 3
    210 x 3
    230 x 3
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  21. #696
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by mrelwooddowd View Post
    Been hard to get to the gym this week.
    Same here, glad to see you get in there with that one...looking extremely well fit these days!

  22. #697
    Conqueror of Iron jed2009's Avatar
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    Thanks for bringing up your shoulder issue actually. Sucks you have it but I've noticed I have it as well and now have been focusing on posture a lot the past few days. Pinching those scapulae together really does help your chest widen out and make you look like a lot less of a pussy with slouched shoulders. Going to keep focusing on this, good luck to you as well!
    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. #698
    mrelwooddowd Patz's Avatar
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    Thanks for the read Coke.

    Jed..I've got the slouch under control but the mobility is the main issue these days. Good luck with yours!

    WOD

    "Elizabeth"

    21-15-9

    Power Clean (135lb)
    Ring Dips

    8:30.
    Did my dips on a box with feet up. I can't do enough ring dips yet to do that kind of workload. Still, 45 power cleans at 135 and 45 box dips in less than 9 minutes ain't too shabby!

    A couple handstand holds

    GHD 10x10x8x8 (some weighted)

    Bench - 95 x5, 115x5, 135 x 5

    Double Unders - 35 x25x25
    Last edited by Patz; 09-04-2012 at 03:39 PM.
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  24. #699
    Conqueror of Iron jed2009's Avatar
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    Dude, 45 cleans at 135 is pretty damn impressive. That's gotta make you want to shit yourself. I bet you'll be nice and tired in the morning.
    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...

  25. #700
    El Jefe DoUgL@S's Avatar
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    Nice work. 45 PC is quite a bit. How did the form hold up?

    I can't do many ring dips, so I use a band. It helps with some assistance as well as some stabilization. I can do 10+ dips and 0-1 ring dip (no assitance) lol.
    Move heavy weight, eat, sleep, repeat.
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