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Thread: Pats Crossfit Journal

  1. #701
    mrelwooddowd Patz's Avatar
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    Thanks Jed. It was tough but it wasn't too bad. I didnt collapse to the floor like usual..lol There are probably guys at my gym that can cut my time in half though. I'm going to bed in a few and right this moment my traps are sore but that's pretty much it. It's a good thing because tomorrow is heavy Hang Power Snatch..lol

    Douglas, the form stayed good. I had 2-3 reps where I had to kind-of muscle my way into the rack position but that's as bad as it got. I've been doing ring dips a while with the band but they take so long the intensity of the WOD diminishes. At one point I could do 8 ring dips unassisted and no kip. Now it's probably more like 5. I might add some dips on days when I bench.
    Last edited by Patz; 09-04-2012 at 09:27 PM.
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  2. #702
    mrelwooddowd Patz's Avatar
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    WOD

    Hang Power Snatch
    (hang position is holding the bar on the thighs with knees bent in the jumping position)

    3 x 3 x 3 x 1 x 1

    75 x 3
    95x 3
    115 x 3
    115 x 1 (missed rep 2, lowered weight)
    95 x 3

    145 x 1 MISS
    145 x 1 MISS

    125 x 1
    135 x 1 (PR)
    145 x 1 (woohoo!)
    145 x 1 MISS (f**k!!)
    145 x 1


    The 145's were ugly but I got 'em up there. My drop under the bar sucks but my shrug/pull is pretty strong. It's funny..I realized that my form on barbell Clean-type stuff drastically improved after I did 40lb med ball clean and slams for a few weeks. Gonna add those back into my extra work here and there to keep the form shined up.

    Back Squat

    45 x 5
    95 x 5
    135 x 5
    155 x 3
    205 x 3 (thought it was 185 and pissed that it felt heavy..lol)
    225 x 2
    245 x 1

    GHD 10 x 2 weighted


    /fin
    Last edited by Patz; 09-08-2012 at 05:48 AM.
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  3. #703
    WBB Team Captain Coke's Avatar
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    Very good with the sessions dude, like where you are going with the squats.

  4. #704
    Who me? Chubrock's Avatar
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    Heck yea man! Nice power snatch!

    Fuck, fight, or hold the light.

  5. #705
    mrelwooddowd Patz's Avatar
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    Thanks guys. I've been trying to get in squats, deads/cleans, and press or bench every week after the main workout, unless it contains one of those. A structured LP like 5/3/1 just wasn't gonna happen with the schedule I have. So far so good I think.

    WOD

    3 Rounds, 1 min per station, 2 min rest between rounds.

    Situps
    Tire Hits
    Row
    Med Ball Clean

    Got 292 reps.
    Could have pushed a little harder I guess.

    Deadlift/Power Clean

    95 x 5/95 x 3
    135 x 3/135 x 3
    165 x 3/165 x 3
    185 x 3/185 x 3
    205 x 1/205 x 1
    225 x 3
    255x 3
    275 x 2
    295 x 2
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  6. #706
    phil 4:13 Bako Lifter's Avatar
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    Sweet hang snatches man, I'm jealous.

  7. #707
    WBB Team Captain Coke's Avatar
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    Doing a pretty good job across the board bro.

  8. #708
    mrelwooddowd Patz's Avatar
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    Thanks guys. I appreciate the props.

    WOD

    4 Rounds

    400m Run
    21 Pushups
    15 Dips
    9 Burpees

    23:52.
    Tough because of the pushups. I hate this WOD. It's too much volume for the triceps and I really don't think it's very beneficial. Who knows..

    I'm frickin worn out. I spent 7 hours yesterday mowing, washing cars, killin weeds, etc etc etc. Deadlifts and Cleans were a joke.

    Deadlift
    95 x 5, 135 x 3, 155 x 3, 185 x 3, 205 x 3

    Power Clean
    135 x 3, 155 x 3, 185 x 3, 205 x 6, all misses..lol
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  9. #709
    Conqueror of Iron jed2009's Avatar
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    Hey bruh... have you considered widening out the "grip" on your pushups to hit more chest instead. Maybe then your tri's wont feel so burned up. Also consider leaning forward more on dips to hit a bit more chest over your tris as well? I agree though seems like a lot of work on the tris all three movements are working them someway.
    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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  10. #710
    mrelwooddowd Patz's Avatar
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    I did my dips on a box. I can only do 5 on the rings probably. I've tried different hand position on the pushups with no change. I'm actually front deltoid dominant. HOWEVER...I saw a video of a guy talking about being sure to contract the shoulder blades on the way down and fully extend on the way up. He said it would take the emphasis off the delts a d it definitely does. Gotta build up some endurance now.
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  11. #711
    Conqueror of Iron jed2009's Avatar
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    Do you mean fully extend the shoulder blades after you contract them? Or fully extend your ROM (arms).
    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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  12. #712
    mrelwooddowd Patz's Avatar
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    The blades, but the arms gotta fully extend too I guess. The "standard" in Crossfit is to pick up the hands at the bottom of each rep to ensure the chest is on the floor. That just makes it harder I think. There's no bounce back at the bottom of the rep.
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  13. #713
    mrelwooddowd Patz's Avatar
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    WOD

    Front Squat

    3 x 3 x 3 x 1 x 1

    45 x 5
    75 x 3
    95 x 3
    125 x 3
    165 x 3
    185 x 3
    195 x 3
    215 x 1
    225 x 1 - PR

    Felt Good to PR on Front Squat. My core strength has improved a lot and I can definitely tell.

    Tabata Sit-Ups (8 rounds 20 sec on 10 sec off)

    13, 12 , 12, 11, 10, 9, 9 (didn't have my feet locked in )

    Good Mornings with blue resistance band

    300 reps


    They've really been pushing posterior chain lately, hence the GM's. Fine by me. My posterior chain needs all it can get..lol
    Last edited by Patz; 09-11-2012 at 07:57 AM.
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  14. #714
    Conqueror of Iron jed2009's Avatar
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    Props on the PR and the situps without locked feet... I can barely do one without locked feets lol.
    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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  15. #715
    Who me? Chubrock's Avatar
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    Nice front squatting man. Good work.

    Fuck, fight, or hold the light.

  16. #716
    WBB Team Captain Coke's Avatar
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    Great job with the front squats and all.

  17. #717
    mrelwooddowd Patz's Avatar
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    Thanks for the read fellas. Jed I basically just had to do them butterfly style to get any momentum..lol

    WOD

    20 minute AMRAP

    10 Pushups
    10 Squats
    10 Box Jumps
    50 Double Unders

    Got 6 full rounds + 10 pushups.
    I feel beat up and it showed. I expected 9 or 10 rounds but everything aches. Those 300 Good Mornings Tuesday have my hamstrings aching and all the way up my back, plus still sore from all the chest work Monday. I haven't felt like this in months..lol

    That's it. No extra work today. Tomorrow's gonna be tough enough.
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  18. #718
    mrelwooddowd Patz's Avatar
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    Had 4 hours of softball games Friday night, which is double the normal time. They were slugfests and I got plenty of sprints in, along with a huge slide burn on my leg.

    WOD

    Barbell Thruster (3 rep max)

    45 x 5
    75 x 3
    95 x 3
    115 x 3
    135 x 3 (PR)
    155 x 3 (PPRR)
    165 x 3 (PPPRRR)

    Ha..got WAY more than expected. Feelin' pretty good about it.

    Tabata Squats
    Tabata Double Unders

    Press

    45 x 3
    95 x 3
    115 x 3
    125 x 2

    Push Press

    135 x 2
    135 x 2
    135 x 5

    Shoulders are pretty smoked, in the best way.
    Last edited by Patz; 09-17-2012 at 07:23 AM.
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  19. #719
    Who me? Chubrock's Avatar
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    Damn look at that thruster man, nice job!

    Fuck, fight, or hold the light.

  20. #720
    El Jefe DoUgL@S's Avatar
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    Nice thrusters!
    Move heavy weight, eat, sleep, repeat.
    Geniuses make complicated scenarios simple, morons take simple concepts and complicate them.

  21. #721
    Conqueror of Iron jed2009's Avatar
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    YouTubed a thruster, those look pretty mean bro. Glad to see you got a mega-PR. I can't imagine doing 165 on one of those at the moment. Good stuff.
    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...

  22. #722
    mrelwooddowd Patz's Avatar
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    Thanks guys.

    Jed they're tough. If you ever try it just grab 75lb and do it about 15 times straight. High rep thrusters are EXTREMELY taxing in the whole body. They make you tingle all over..lol

    WOD

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

    Burpees
    KB Swings (53lb then 70lb last 3 sets)

    12:56. Not too bad. Ideally it would be the 70 pounder for all sets but that damned thing is so heavy it actually brings me off my feet.

    50 Bandsd Good Mornings with Green band.


    Shirt on time. No lifting today.
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  23. #723
    mrelwooddowd Patz's Avatar
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    WOD

    13 minute AMRAP

    3 Dead Hang Pull-ups
    6 Clapping Push-ups
    9 Squats




    Got 9 rounds plus 4 push-ups. I was hoping for 8 but didn't really expect my strict pull-ups to hold up even that long. I switched to reverse grip after 6 rounds or so but they held up fine. My push-ups held up too for the most part.

    So, 30 strict pull-ups, 58 clapping push-ups, 81 squats in 13 minutes. Not too shabby.

    400m run x 4 (90 seconds rest between)

    Deadlift (pretty worn out. Nothing too strenuous but I need to get some reps in)

    95 x 3
    135 x 5
    165 x 5
    195 x 5
    225 x 5
    255 x 1
    285 x 1 (REALLY heavy after the other workouts)
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  24. #724
    WBB Team Captain Coke's Avatar
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    Staying well driven, looks good Patz.

  25. #725
    Who me? Chubrock's Avatar
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    Keep chippin' away man, nice job.

    Fuck, fight, or hold the light.

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