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Thread: Pats Crossfit Journal

  1. #976
    Paul killxswitch's Avatar
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    Bleh, Lacrosse balls feel terrible. I'm sure they're effective but I just don't like them.

    Nice work on the power cleans. Dat volume.

  2. #977
    WBB Team Captain Coke's Avatar
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    Home setup is ace and quite enviable man, props.

  3. #978
    Who me? Chubrock's Avatar
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    Tight setup Pat. Workouts looking good.

    Fuck, fight, or hold the light.

  4. #979
    mrelwooddowd Patz's Avatar
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    Thanks for the read fellas. It's much appreciated.

    Had a lot going on the past few days and some miscommunication to boot so I missed some workouts. Back at it today..

    Front Squat

    125 x 3
    135
    145
    155
    165

    Back was really tight from working all weekend and this was my first front squat session in months so I only took it to 165. I HAVE noticed that FS seems to extend my low back more than BS. It's a really nice stretch.

    Bench

    125 x 5
    145
    155
    165
    175 x 1, then fail.

    Superset with GHD

    Low back x 8, 8, 8
    Glutes by 8, 8, 8


    First time I've failed on a rep and had to set it on the pins and wiggle out from under it in quite a while. It made me chuckle..lol

    3000 meter (2 mile) run. Took somewhere between 18 and 20 minutes. Felt pretty good even on pumped legs.
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  5. #980
    Paul killxswitch's Avatar
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    Nice work Pat, your strength seems to be coming back nicely. I have learned to really love front squats, I used to hate them but now I find holding the bar in the front rack position pretty comfortable. What are your BS and FS 1RMs right now?

  6. #981
    mrelwooddowd Patz's Avatar
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    A couple months ago I was at a 280 BS. Last time I maxed on FS was last November. It was 245 that day. A couple months ago it would have been significantly more I would imagine.

    Quick workout. Pretty sore. Power Cleans or cleans coming up tomorrow.

    3 Rounds

    10 Med Ball Clean @ 20lb
    20 Push Press @ 65lbs on EZ Curl bar
    30 sit-ups

    Took 12:04. I suck..lol. First time I've push pressed in months. I remember doing 95lb x 50 in 90 seconds one time..LOL
    Last edited by Patz; 08-20-2013 at 04:43 PM.
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  7. #982
    Who me? Chubrock's Avatar
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    It'll keep coming back man...keep it up!

    Fuck, fight, or hold the light.

  8. #983
    mrelwooddowd Patz's Avatar
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    I'm doin it I'm doin it!! I really feel pretty good regardless of the stiff back and such.

    workout...

    Full Clean (first time in months I think)

    75,95,115 x 2-4 reps each

    135 x 2
    145 x 2
    155 x 2
    165 x 2
    175 x miss
    175 x 1 (slooooow ascent)

    Not bad. Not great. I've done so many power cleans lately that my instinct to get under the bar is a bit delayed and keeping me from getting my upper body in good position. I'll fix it soon enough.

    Seated Press

    75 x 4
    85 x 4
    95 x 5
    105 x 5
    110 x 5
    115 x 5
    85 x 9

    115 x 5 means I'm almost back to where I was a couple months ago. Joy.

    Met-con

    50 Double Unders for time x 5 rounds

    Round 1 - 50 unbroken, 30 seconds
    Round 2 - 1 miss at 25, finished in 31 seconds
    Round 3 - 2 misses at rep 3 and dropped rope, finished in 34 seconds
    Round 4 - 50 unbroken in 29 seconds (PR)
    Round 5 - 1 miss at 11, finished in 31 seconds

    Not bad. The misses are mostly because my driveway is slightly sloped, but I was slacking on wrist speed at times as well. They need work though regardless.

    Oh well. That's all. Softball practice tonight. I sprint a lot chasing fly balls, even when they're out of range so it should be a good workout.
    Last edited by Patz; 08-21-2013 at 01:37 PM.
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  9. #984
    mrelwooddowd Patz's Avatar
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    Quick one today. Had to leave early for work.

    Bench

    115 x 5
    135 x 5
    155 x 5
    165 x 4
    155 x 5
    145 x 5

    Dips

    Bw x 5
    Bw x 5

    1 mile run. Took about 8 minutes. Maybe a tad more.
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  10. #985
    Who me? Chubrock's Avatar
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    Nice cleans Pat. I hate them. Haha.

    Fuck, fight, or hold the light.

  11. #986
    WBB Team Captain Coke's Avatar
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    Wow man, been going at it damn near everyday this week.

  12. #987
    mrelwooddowd Patz's Avatar
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    I love cleans, but not as much when I've missed out on them for a while..lol

    Thanks for the read guys. I feel like im in a good groove right now. I've also been getting up extra early for the past month so I have plenty of time to do what I need.

    Had our first softball game Friday. It was brutal. We're horrendous. We were short one outfielder (slow pitch uses four) and on top of that we played in a former minor league pro field so I had A LOT of ground to cover. My hamstrings got a good sprint workout..lol

    Workout..

    Front Squat

    45,75,95,115

    135 x 3
    155 x 3
    175 x 3
    185 x 3

    Felt pretty good. Weights are down pretty low from a few months ago but I'm bottoming out on my depth. For some reason I can't stop as easily on my descent as I can with back squat.

    Bench Press super set with Back Extensions

    135 x 5
    145 x 5
    155 x 5
    165 x 5
    170 x 5

    BW x 8
    +10 x 8 , 8

    Dips superset with GHR

    BW x 5
    BW x 5
    BW x 5
    BW x 5


    GHR

    X 8
    X 8
    X 8


    2 mile run
    Last edited by Patz; 08-26-2013 at 09:26 AM.
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  13. #988
    mrelwooddowd Patz's Avatar
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    Birthday workout. The big 34....

    Cleans

    135 x 2
    145 x 2
    155 x 2
    165 x 2
    175 x 2
    185 x 1
    195 x miss x miss

    Missed 175 the first time then both attempts at 195. I wasn't committing to the pull for some reason.

    Seated Press

    80 x 5
    95 x 5
    105 x 5
    115 x 5
    125 x 5

    Pretty good. 125 x 5 was kind-of a shock. The last rep crawled up, but up it went. I think my 1rm might be at PR level.

    2000m Run

    Softball practice tonight. Lots of sprinting coming up.
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  14. #989
    Who me? Chubrock's Avatar
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    Happy Birthday Pat! Nice pressing.

    Fuck, fight, or hold the light.

  15. #990
    Senior Member KevinStarke's Avatar
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    Happy Birfday Pat! Real nice cleans and presses.

  16. #991
    Senior Member Paulo_Santos's Avatar
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    Happy birthday Pat. You aren't doing Metcons anymore?

  17. #992
    mrelwooddowd Patz's Avatar
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    Thanks guys! It was a good birthday. My stepdaughters make them a lot more fun these days as well.

    I do them here and there. One last week I think and started to this morning but I ate ice cream last night and felt crappy so I practiced my bow shooting instead. I have anxiety problems and steady state cardio helps keep it under control so I've been focusing on getting in 2-3 runs a week. Also trying to PR on my 5k race time (nothing impressive) September 21st. Plus I'll be adding in a regular sprint session every week to help with my softball outfield skills.
    Last edited by Patz; 08-29-2013 at 09:16 AM.
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  18. #993
    Senior Member Paulo_Santos's Avatar
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    Quote Originally Posted by mrelwooddowd View Post
    Thanks guys! It was a good birthday. My stepdaughters make them a lot more fun these days as well.

    I do them here and there. One last week I think and started to this morning but I ate ice cream last night and felt crappy so I practiced my bow shooting instead. I have anxiety problems and steady state cardio helps keep it under control so I've been focusing on getting in 2-3 runs a week. Also trying to PR on my 5k race time (nothing impressive) September 21st. Plus I'll be adding in a regular sprint session every week to help with my softball outfield skills.
    Since I started running, I get nautious just thinking about MetCons.

  19. #994
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by mrelwooddowd View Post
    ...trying to PR on my 5k race time (nothing impressive) September 21st.
    Good luck with that Patz!

  20. #995
    mrelwooddowd Patz's Avatar
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    Paulo. i agree. i think it's because running us peaceful and Zen and metcons are meant to hurt.

    Thanks Coke! We'll see how it goes.

    workout..6:30am

    Squat

    125 x 5
    145 x 5
    165 x 5
    185 x 5

    Squat never felt right today. I was leaning forward a lot. I think my legs just weren't very fresh. I've front squatted and cleaned already this week.

    Bench

    95 x 5
    115 x 5
    135 x 5
    155 x 5
    165 x 5
    170 x 5

    Dips

    BW x 5
    BW x 5
    BW x 5
    BW x 5

    Super set bench and dips with GHD work

    Back Extension

    BW x 8
    +25 x 8
    +25 x 8

    Glute Ham Raise

    BW x 8
    +25 x 8
    +25 x 8

    GHD Sit-ups (first time trying these. Awkward but effective.)

    5, 7, 10


    Softball games tonight. We did better but still lost both games. My hitting was off a bit but left field play was decent. I ran my ass off out there too. My legs felt like jelly. Good times..
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  21. #996
    Paul killxswitch's Avatar
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    Happy belated Birthday Pat. Squats can be so streaky. If I'm feeling good they fly up, but when that first rep is too heavy it just throws off the whole workout. I like all the GHD stuff you've been mixing in.

  22. #997
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Running after any squat session yields interesting results. Looking good in here, man.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  23. #998
    mrelwooddowd Patz's Avatar
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    Thanks fellas. I try, I try..

    short one..

    Squat

    Worked up to 160 x 5. I haven't moved for days. Worked all weekend a 16 hours Monday. Been pretty tired since.

    2 sets of GHR and GHD back extension.

    2 mile run. Took 18-19 minutes.

    Just trying to loosen up. Back and hips have been tight and aching from all the desk time so I wanted to loosen up before next week. In starting 5/3/1 on Monday. I wanted to do it this week but I forgot about working the holiday double. I bought the e-book and have everything planned out for the first two months. It's gonna feel weird starting so light (as if it's not already light enough) but I can see how it'll work and I'm excited for that.
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  24. #999
    Senior Member KevinStarke's Avatar
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    Nothing like real life crap getting in the way of a proper workout. Good ups on getting in there and getting work in regardless, i'd go nuts sitting at a desk for too long. Interested to see how your 5/3/1 will go that'll be awesome.

  25. #1000
    WBB Team Captain Coke's Avatar
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    Always nice seeing you go at it in here, 5/3/1 should go well for you bro.

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