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Thread: Pats Crossfit Journal

  1. #751
    mrelwooddowd Patz's Avatar
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    Thanks Coke. It's fun. I sucked more at baseball/softball when I was a teenager. It's nice to not ride the bench..lol

    WOD

    100 Double Unders

    24-21-18-15-12-9-6-3
    KB Swings
    Squats

    100 Double Unders


    I forget my time. It was right around 15 minutes. I spent all last week with congestion and sore throat so I was sucking wind pretty bad. My rope skills were off a bit too. Bad Monday..lol

    Extra Work

    Super-sets..did all this in about 15 minutes

    Bench - 95 x 6
    115 x 6
    GHD x 10
    Bench - 135 x 6
    Dead Hang Pull-up x 3
    GHD X 8
    Bench - 155 x 6
    Pull-up x 3
    GHD x 10 bw+25
    Bench 155 x 6
    Pull-up x 3
    GHD x 10 bw+25
    Bench - 135 x 8
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  2. #752
    WBB Team Captain Coke's Avatar
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    Taking care of business regardless, that's awesome man.

  3. #753
    Who me? Chubrock's Avatar
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    Give into the hate Wood...push the prowler.

    Fuck, fight, or hold the light.

  4. #754
    mrelwooddowd Patz's Avatar
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    LOL..one day I shall. I'll have to talk someone into doing it with me. Gotta move it across the room..lol


    WOD

    Front Squat

    3 x 3 x 3 x 1 x 1

    45 x 5
    95 x 5
    135 x 3
    165 x 3
    195 x 3
    225 x 1
    245 x 1 (+20 PR)


    Booooom. I borrowed some Olympic shoes. 20lb PR right off the bat. Those things are amazing. Slowest rep ever, too..lol

    60 Banded Good Mornings

    25 Double Unders
    20 Lunges
    25 Double Unders
    20 Squats
    25 Double Unders
    20 Lunges
    25 Double Unders
    20 Squats
    25 Double Unders
    20 Lunges
    50 Double Unders


    Just messin around. Wanted to get a little more leg work in.
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  5. #755
    WBB Team Captain Coke's Avatar
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    Digging the front squats and all.

  6. #756
    El Jefe DoUgL@S's Avatar
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    Nice Pr. Strong.
    Move heavy weight, eat, sleep, repeat.
    Geniuses make complicated scenarios simple, morons take simple concepts and complicate them.

  7. #757
    phil 4:13 Bako Lifter's Avatar
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    Awesome PR.

  8. #758
    mrelwooddowd Patz's Avatar
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    Thanks fellas. That almost makes me look legit..lol

    Missed the rest of last week, although I did play softball Friday night. We won one, lost one. Still in the tournament so far.

    Last night I had a few free minutes so I benched at home. Actually felt pretty good. I'd like to keep working on this and see if I can get a 225 x 5 max. 225 x 1 was my all-time best, back in 2005.

    Bench Press
    95 x 5
    115 x 5
    135 x 5
    155 x 5
    165 x 5
    165 x 5


    Today's WOD

    7 minutes of

    30 Double Unders
    10 OHS
    Remaining time max PULL-ups. (Kip)

    Ended up at 31 pull-ups by the end of the 7 minutes


    I used 95 for the OHS but Rx was 135. My flexibility is just so bad for OHS I made no major attempt to fly through the set of 10. I had probably 4 minutes left for pull-ups. I wasn't real fond of this WOD overall.

    On my own..

    Back Squat. ATF with pause for a nice stretch.

    95 x 3
    135 x 3
    165 x 3
    185 x 3
    205 x 3
    225 x 3


    Wanted to do some accessory work but ran short on time.

    The state of WV has me listed two times on their unclaimed property website. It's at least $50 for each. Sounds like a gift from the lifting gods intended for Olympic shoes..lol
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  9. #759
    WBB Team Captain Coke's Avatar
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    Nothing wrong with a few days off...unclaimed property funds ain't a bad deal either bro, lol.

  10. #760
    Who me? Chubrock's Avatar
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    Good workout man. Nice effort for sure.

    Fuck, fight, or hold the light.

  11. #761
    mrelwooddowd Patz's Avatar
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    Thanks fellas.

    WOD

    Hang Clean (w/squat)

    95 x 3
    115 x 3
    145 x 3
    165 x 1
    185 x 1
    205 x 1 - (+20 PR. 3 misses too..lol)

    Boom. Good PR for me. Worked on my technique a bit. I hit ROCK bottom on these reps too. Butt almost touched the floor. On the 205 I had about 1/2 second pause while I got control then came up sloooow..lol

    WOD

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

    KB Swing - 24kg
    Push-up

    Took like 15:30..lol. Push-ups still suck for me.

    Deadlift (had about 15 minutes free)

    205 x 3
    205 x 3
    225 x 3
    225 x 3
    245 x 3
    Last edited by Patz; 10-24-2012 at 08:15 AM.
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  12. #762
    Conqueror of Iron jed2009's Avatar
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    Lookin good bruh... Don't you love that feeling of knowing you're flexible enough your ass about hits the floor? Been doing some good stuff in here man, keep it up.
    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...

  13. #763
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    Cool journal. How has the cross fit olyp lifts helped your power in softball? Or do you play that much, I am pretty big into softball, my conditioning is horible, i have been messing with some cross fit stuff.

  14. #764
    mrelwooddowd Patz's Avatar
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    Yeah Jed, I actually think it's a nice stretch to be down there. My flexibility normally is crap but I've always been a deep squatter so maybe that helped. I really like full cleans though. I seem to have a knack for the pull and catch. It's nice to be halfway decent at something.

    Darracq..I e always had pretty good power at-bat but I weigh 50lbs less than the last time I really had enough at-bats to compare to now. I can say I have at least as much power as ever. I do t have crazy bat speed but i would wager that sith a little work on my control i could be whipping that bat around pretty quick--i know i have the core strength for it these days. One thing I've really noticed now is how ridiculously hard I hit the ball. More than once I've had an opposing player mention that after I get on base. A couple years ago I actually hit so hard back the the pitcher it took his glove off..lol

    Otherwise, I'm a lot faster than I've ever been and I can sprint in the outfield over and over and really never get winded. That really helps in the long run.
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  15. #765
    mrelwooddowd Patz's Avatar
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    Shew..stomach bug has been making my life difficult!

    Won 3 tournament games Friday night. One away from playing for the championship. Not bad for a team that went 4-10 regular season. I went 11 for 15 with a BOMB homerun. Guess I was wrong about not having more power since Crossfit entered my life..lol

    WOD (Yesterday)

    Deadlift

    95 x 5
    135 x 5
    165 x 3
    190 x 3
    215 x 3
    245 x 3
    275 x 1

    Stopped there. Wasn't really feeling it in the low back. Too many missed workouts in a row.

    Tabata (one after the other)
    Box Jumps
    Burpees

    Pretty exhausting.

    TODAY (worked out at home)

    Squat

    95 x 5
    135 x 3
    160 x 3
    190 x 3
    210 x 3
    230 x 3

    Felt pretty good. First time I've squatted in my power rack in a couple years.

    Barbell Lunge (never done before)

    Bar x 10
    95 x 10
    Bar x 20

    Wow! These were MUCH tougher than I expected. Gotta start doing them regularly.

    50 Burpees to end it with torture. Great workout. Might try to do the lifting at home a little more.
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  16. #766
    Who me? Chubrock's Avatar
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    Take it easy on that lower back Mwood...keep it healthy.

    Fuck, fight, or hold the light.

  17. #767
    WBB Team Captain Coke's Avatar
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    Very nice across the board, everything is going real well, including the tourneys.

  18. #768
    Wannabebig New Member
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  19. #769
    mrelwooddowd Patz's Avatar
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    Thanks fellas. When it comes to my back these days I'll sacrifice a PR without regret. I've come too far to screw it up..lol

    WOD

    Wod'd at home again today. Made up a shorter version of our gym's WOD.

    3 Rounds

    10 Front Squat @155
    30 Sit-ups

    7:42. Not too bad. It was a gasser for sure. It is IMPOSSIBLE to get a deep breath while in the front rack position..lol


    That's it. Short and sweet.
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  20. #770
    mrelwooddowd Patz's Avatar
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    WOD

    Hang Power Snatch

    75x3
    95x3
    115 x 3
    135 x 1

    Hang Snatch

    75x2
    95 x 2
    115 x 1

    Had quite a few more clean reps or missed in there but it's not worth posting. There was just two of us and we PR'd in clowning around and dodging farts..lol

    AMRAP

    7 Minutes

    7 Kettlebell SDHP @ 2 pood
    7 Shoot Through
    7 Squats
    21 Sit-ups

    Made it through 3 full rounds plus mt SDHP's and one Shoot Through. My shoot through a were ugly as f**k after round 1.


    Been missing a lot of workouts the past 3 weeks due to illness and travel but I should be back to steady now. Cleaning up the diet a bit as of today too.
    Last edited by Patz; 11-07-2012 at 11:44 AM.
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  21. #771
    mrelwooddowd Patz's Avatar
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    WOD

    5 Rounds

    7 Back Squat @ body weight (215)
    7 Burpee Box Jumps (Jump for the Burpee is to a 24" box)

    13:45. Better than I expected really. I felt pretty ambitious even trying to do my body weight. I got the first and last sets unbroken but broke up the other sets into 3's and 4's. There's not a lot of recovery for the legs with burpees involved..lol

    Afterward did 3 sets of ring dips, 3 sets on the GHR and some stretching with bands.
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  22. #772
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by mrelwooddowd View Post
    Been missing a lot of workouts the past 3 weeks due to illness and travel but I should be back to steady now.
    No big deal man, we all go through that at some point or another...good deal on the diet tip too.

  23. #773
    mrelwooddowd Patz's Avatar
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    Thanks homey.

    WOD

    "Kettlebell Annie"

    50-40-30-20-10

    KB Swing @ 53lbs
    Double Unders
    Sit-ups

    16:10. I'm pretty happy with that. I knocked out the first 50 swings unbroken but it took 2 full minutes so the swings overall added probably about 7 minutes to my overall time. I usually do regular Annie in just under 8 so the KB fatigue didnt hurt me too much. I did finish first too, which is rare and nice..lol

    Afterward..

    Bench

    95 x 5
    135 x 5
    GHD X 10 with 10 second vertical hold at the end
    Face pulls (for shoulder blade area strength/mobility
    135 x 5
    GHD +25 x 10 with hold
    Face Pulls
    155 x 5
    GHD +25 x 10 w/hold
    Face Pulls
    165 x 5
    GHD +25 & hold
    Face Pulls
    165 x 3

    Finito! Good workout today. Everything felt great. Final softball tourney games tonight. Hopin to bring home a ring.
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  24. #774
    WBB Team Captain Coke's Avatar
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    Nice today indeed...bring home that ring dude.

  25. #775
    mrelwooddowd Patz's Avatar
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    Thanks dude. No ring. We got hammered. Visibility was awful in the outfield and they took advantage. Oh well..lol


    WOD

    Push Press

    75 x 6
    95 x 5
    135 x 3
    165 x 3
    185 x 1
    205 x 1
    215 x 2 misses

    215 would have been a PR. Not too bad though because I haven't done any overhead linear progression work in about a month.

    200 and 400 meter sprints

    GHD x 10, weighted, GHD weighted holds
    Mobility
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